Bluprint Fitness – BPFIT Warm-up PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Standing Fire Hydrant w/ Band 2x10e (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@65%, 2@75%, Then 4×2@85-90% or HBD) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *Those w/ Number: base numbers off 90% of your actual 1RM *16 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps) 90sON/90sOFF (12MinClock) 10 T2B (S1-Leg Raise, S2-HKR, Rx-T2B) MAX Alt DB Snatch (S-AC to 20/35, Rx+35/50) *4 Rounds – Record Total Reps Mobilize Kneeling Forearm Stretch (1 Min) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Air Squat 2×10 (30s) Strength/Power Bulgarian Split Squat ( 5e@BW, Then 4x8e@HBD WT) Back Foot Elevated on Box/Bench*1DB (same side shoulder as back leg): S-BW to 20/35, Rx-35/50 *2010 Tempo – 60-90s *Rest Between Sets – 13 Min Clock Conditioning Metcon (Calories) EMOM10 Min1: 5 Hang Squat Clean (S-Bar to 55/75, Rx-65/95, Rx+95/135) Min2: 45s MAX Cal RRS *Record Total Reps Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up OH Arm Swing/Shin Box Rotation/Air Squat 2×10/10/10 (NR) BW TGU 2x1e (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 2 DB TGU (S-BW to 20/35, Rx-35/50) 200m Run *Switch Every Completed Round (P1 Work – P2 Rest) *Record Total Team Rds + Reps Mobilize Standing Hamstring Stretch (1 Min Each) Lax Ball Lying Trap Smash (2 Spots Each Side/10 Movements)Read more

Bluprint Fitness – BPSTRENGTH Warm-up PT/TMC/Air Squat 2x/10/10/10 (NR) SuperPeople 2×10 (30s) Strength/Power Power Snatch + OHS (15 Minutes ) 1. PVC Turnover Drill 2×3 (Group) 2. OHS + SOTS Press 2×5/5 @ PVC (Group) 3. Power Snatch + OHS: 4×2+3@HBD (S-Bar to 55/75, Rx-65/95, Rx+95+/135+) *60-90s Rest Between Sets Conditioning Metcon (Calories) AMRAP11 MAX Cal RRS Every 3 Min (0-3-6-9): 6 Strict Press (S-Bar to 55/75, Rx-65+/95+) *Record Total Cals Mobilize Forearm Chest Opener (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