Bluprint Fitness – BPFIT Warm-up PVC Halo/Standing Twists/Frog Jump 2x5e/10/10 (NR) SL Glute Bridge 2x10e (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD) *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 (Calories) AMRAP11 MAX Cal RRS Every 3 Min (0-3-6-9): 5 Strict Press S-AC to 55/75, Rx-65/95, Rx+75/115 *Record Total Cals Cool Down Plate Zercher Hold: 4x30s (30s) Suggested Wt: S-15/25, Rx-25/45, Rx+45/55 Mobilize Lax Ball Standing Trap Smash (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/TMC/PVC Hinge 2×10/10/10 (NR) SuperPeople 2×10 (30s) Strength/Power Bent Over Row ( 5@Bar, 5@LBD WT, Then 4×8@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135 *3010 Tempo * 60-90s Rest Between Sets * 13 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s Tank Inchworm (S-Inchworm, Rx-Tank Inchworm, Rx+HSPU) Min2: 30s Hang Power Clean (S-AC to 55/75, Rx-65/95, Rx+95+/135+) Min3: 30s Hover Hold *Record Total Reps Cool Down Standing Y’s 3×10 (60s) Suggested WT: 2.5-5# Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up Partner Squat Thrust Ladder 2×1-4 (30s) McKenzie Press Up/TMC/Rev Lunge 2×10/10/5e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP25 Cash-In: 800m Run Then 20 Sumo DL (S-AC to 65/95, Rx-105/155, Rx+155/225) – Switch Every 5 40 Sit-Ups – Switch Every 10 100 DUBS (S-Toe Tap/Singles, Rx-DUBS) – Switch A.N. *P1 Work – P2 Rest *Record Total Rds + Reps Mobilize Lax Ball Calf Gapping (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/Shin Box Rotation/Air Squat 2x/10/10/10 (NR) Basic Kip 2×10 (Group Rotation) Conditioning Grind Games 20.1 (AMRAP – Rounds and Reps) AMRAP13 5 Pull-Ups (S-RR/Jumping, Rx-Chin) 10 DB Squats (S-AC to 20/35, Rx-35/50) 15 Cal Row *Record Total Rds + Reps Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor 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