Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner MB Toss 2 Min @ 16/20 PVC Halo/Lateral Lunge/Pull Plus 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Reps) EMOM20 Min1: 30s Ski – MAX Cals Min1: 30s Box Hold Min3: 30s Deep MT Climb – MAX Reps Min4: 30s OH Plate Hold @ 15+/25+ Min5: 30s Toe...Read More

Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner Stiff-Legged Bear Crawl + Skip 2xGLap (Partner Rest) PT/SL Glute Bridge/Air Squat 2×10/5e/10 (30s) Skill Practice Sumo Deadlift High Pull (15 Minutes) *PVC Position Drills 2×5, 5@Bar, Then 3×5@HBD *Chase with 30s KB Rack Hold *1.5 Min Rest Conditioning Metcon (Time) For Time 12-9-6-3 PVC...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Partner Stiff-Legged Bear Crawl + Skip 2xGLap (Partner Rest) PT/SL Glute Bridge/Air Squat 2×10/10e/10 (30s) Strength/Power BB Dead Row (3@Bar, 3@LBD WT, Then 3×5@HBD WT ) 1 Rep = RDL + RDL/Bent-Row*1.5 Rest *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+85+/135+ Conditioning Metcon (Time) For Time 15-12-9 Squat...Read More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner Bear Crawl + Sprint 2 Min (Partner Rest) PVC Halo/TMC/Vertical Jump 2x5e/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 3xAMRAP7 500m Row/Ski or 25 Cal AB 40 Speed Skaters 30 Beast Rotations 20 Alt DB Snatch (S-AC to 20/30, Rx-35+/50+) 10 Squat Thrust *2 Min...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner Spider Lunge + Back Pedal 2xGLap (Partner Rest) PT/SL Glute Bridge/Frog Jump 2×10/5e/5 (30s) BB Rack Rotation + FS + Strict Press 2x5e/5/5 @ Bar Conditioning Metcon (Calories) 4xAMRAP3 AMRAP1: 12 Hang Power Clean + 12 Burpee Bar Hops + MAX Cal RRS AMRAP2: 12 Push...Read More

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride Partner High Knee-Butt Kick-Frankenstein Sprint Combo 1xGLap Each (Partner Rest) PT/Shin Box Rotation/Pull Plus 2×10/10/10 Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 400m Run 15 Air Squats (to MB if needed) 10 SA DB C&J (S-AC to 20/30, Rx-35+/50+) 5 MU (S1-Burpee Ring Row, S2-Burpee Pull-Up,...Read More

Bluprint Fitness – Rowing Rowing 5′ x 5′ @ 26-30 4′ rest BM20 Goal SplitRead More

Bluprint Fitness – METCON Warm-up 3 Min Run/Row/Ride Partner MB Toss 3 Min @ 14+/20 PT/Rev Lunge/Squat Thrust 2×10/5e/5 (30s) Conditioning Metcon (AMRAP – Reps) 1 Min On/1 Min Off Station1: Ski – MAX Cals Station2: Glute Bridge Station3: Burpee Box Jump Over w/ Hands (S-AC, Rx-20/24) – MAX Reps Station4: Goblet Hold (S-20/30, Rx-35+/50+)...Read More

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride Parntner Banded Lateral Shuffle 3xGLap Each PT/OHS/SOTS Press 2x10e (30s) Strength/Power Bulgarian Split Squat (5e@BW, 5e@LBD WT, Then 3x8e@HBD DB WT) Back Foot Elevated on Box/Bench*Suggested WT: S-BW to 15/20, Rx-20+/35+ *2010 Tempo w/ 1.5 Min Rest Between Sets Conditioning EMOM10 0-1: 5 Power Snatch 1-2: 30s...Read More

Bluprint Fitness – Training Camp Warm-up 3 min run/row/ride Partner Lateral Shuffle 3xGLap Each PT/TMC/Iron Cross Kicks 2×10 (30s) Skill Practice Split Squat (4x5e) *Suggested WT: BW+ *Chase Each Set w/ 10 DBall Slams *2010 Tempo w/ 1.5 Min Rest Between Sets Conditioning Metcon (AMRAP – Reps) EMOM12 Min 1: 5 SA DB Clean 2...Read More