Bluprint Fitness – BPFIT Warm-up PT/TMC/Air Squat 2×10/10/10 (NR) Plate Good Morning 2×10 @ 10+ (30s) Strength/Power Deadlift ( 5@Bar, 5@50%, 3@60%, Then 4×5@70% 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 *15 Min Clock – 2 Min Rest – DEAD STOP REPS Conditioning Metcon (AMRAP – Reps) AMRAP8 Ascending Laddy by 2’s S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135) Air Squat *Record Total Reps Cool Down BB Curl: 3×10 @ HBD WT (60s) Suggested WT: Rx-Bar, Rx+45+/55+ Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Prone Swimmer 2×8 (30s) Strength/Power Front Rack Lunge (10@Bar, 8@LBD WT, Then 4×10@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets – 15 Min Clock Conditioning Metcon (Calories) 90sON/90sOFF 12 T2B (S-15 Sit-Ups/HKR, S2-8 T2B, Rx-12 T2B) MAX Cal RRS 4 Rounds – Record Total Cals Cool Down DB E.R. 3x10e (30s) Suggested WT: 5-10# Mobilize Kneeling Forearm Stretch (1 Min) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up Partner Frog Jump Ladder 2×2-8 (30s) PT/SL Wall Reach/Prone Swimmer 2×10/5e/5 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP25 10 Thruster (S-AC to 55/75, Rx-65/95) – Switch Every 5 20 T2B (S1-Sit Up, S2-HKR, Rx-T2B) – Switch A.N. 40 Cal RRS – Switch Every 10 P1 Work/P2 Rest – Record Total *Team Rds + Reps Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPSTRENGTH Warm-up PVC Halo/Shin Box Rotation/Air Squat 2x/10/10/10 (NR) Split Stance Strict Press w/ PVC 2×10 (30s) Skill Practice Split Jerk (15 Minutes) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split Jerk: 3@Bar, Then 4×3@LBD WT *Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *Rest A.N. Between Sets Conditioning Metcon (AMRAP – Reps) AMRAP8 7 DL (S-AC to 80/115, Rx-105/155, Rx+155/225) 50 DUBS (S1-Toe Tap, S2-Singles, S3-DUBS) *Record Total Reps (57 Reps Per Round) Mobilize Lax Ball Calf Gapping (1 Min Each) Pigeon Pose (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