Bluprint Fitness – BPFIT Warm-up McKenzie Press-Up/Shin Box Rotation/Lateral Band Walk 2×10/10/10e (NR) SuperPeople 2×10 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@65%, 3@75%, Then 4×2@85% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *Those w/ Number: base numbers off 90% of your actual 1RM *17 Min Clock – 2 Min Rest – DEAD STOP REPS Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX Pull-Up (S-RR/Jumping, Rx-Kipping Chin, Rx+Strict Chin) Min2: 30s MAX Push-Up (S-Elevated/Knee, Rx-C2F, Rx+Close Grip C2F) Min3: 30s MAX Air Squat *Record Total Reps (Vested If Appropriate) Cool Down Partner Side Bridge Ladder 2×1-5ea (60s) 2010 Tempo Mobilize Forearm Chest Opener (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/TMC/SL Glute Bridge 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT) *If no numbers, suggested HBD WT: S-Bar to 65/95, Rx-95+/135+ *90s Rest Between Sets * 13 Min Clock Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 6 DB TGU (S-BW to AC, Rx-20/35, Rx+35/50) 13 Cal RRS *Record Total Rds + Reps Cool Down Pilates Sit-Up 3×12 @ Slow Tempo (60s) Mobilize Lax Ball Lying Trap Smash (2 Spots Each – 10 Movements) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/TMC/Air Squat 2×10/10/10 (NR) Basic Kip 2×10 (Group Rotation) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 3 Pull-Ups (S-RR/Jumping, Rx-Chin, Rx+C2B) 6 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+) 9 Cal RRS *Switch Every Completed *Round (P1 Work – P2 Rest) *Record Total Rds + Reps Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up OH Arm Swing/Reverse Lunge/SA Push Plus 2x/10/5e/10e (NR) Squat Thrust 2×5 (30s) Conditioning Grind Games 20.2a (AMRAP – Reps) AMRAP7 (0-7) 8 OH Lunge (S-AC to 55/75, Rx-65/95) 32 DUB (S-Toe Tap/Singles, Rx-DUBS) *Record Total Reps *Rest 3 Min – Then Complete 20.2b Grind Games 20.2b (Weight) Following 20.2a & 3 Min Rest 5 Minutes to Establish 1RM S2OH *Options: Strict Press, Push Press, Push Jerk, Split Jerk *Record Highest Completed Weight Mobilize Lax Ball Calf Gapping (1 Min Each) Chest Stretch (1 Min Each) ()Read more

Bluprint Fitness – BPBASELINE Warm-up Take Pictures:) PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record Total Rds+Reps Mobilize Chest Stretch (1 Min) Wall Stretch (1 Min)Read more