Bluprint Fitness – BPFIT Warm-up PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (NR) SL Glute Bridge (Banded) 2x8e (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@80% 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) AMRAP8 5 Power Clean (S-Bar to 65/95, Rx-95/135, Rx+115+/155+) 40 DUBS (S-Toe Tap/Single, Rx-DUBS) *Record Total Reps (45 Per Round) 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/Air Squat 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Snatch Grip RDL (5@Bar, 5@LBD, Then 4×8@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135 *3010 Tempo – 60s Rest Between Sets – 12 Min Clock Conditioning Metcon (AMRAP – Reps) 45/15 Circuit Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) RRS – Max Cals High Plank *4 Rounds – Record Total Reps Mobilize Kneeling Forearm Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/TMC/Frog Jump 2×10/10/10 (NR) PVC DL + Turnover Drill 2×5/3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 10 Hang Power Clean (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 5 20 DL (Same Wt As Above) – Switch Every 5 20 Burpee – Switch Every 5 Reps 70 DUBS (S-Toe Taps/Singles, Rx-DUB) – Switch A.N. *P1 Work – P2 Rest *Record Total Rds + Reps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPSTRENGTH Warm-up Dynamic Hip Flexor Stretch (1 Min Each) PVC Halo/SL Wall Reach/Air Squat 2×10/10e/10 (NR) Skill Practice Pistols (15 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Pistol Practice *(Appropriate Variation) Remaining Time *Pistol Ninjas Build Volume EMOM Style Conditioning Metcon (Time) 4RFT 8 Box Jump (S1-Step Up, S2-AC, Rx-20/24) 8 Push-Up (S-Knee/Elevated, Rx-C2F, Rx+HSPU) 13 Cal RRS *Record Time (13MinCap) 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