Bluprint Fitness – BPFIT Warm-up PT/TMC/Lateral Band Walk 2×10/10/5e (NR) 3s Pause Air Squat 2×5 (Group) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% 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) EMOM10 Min1: 8 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135) Min2: 45s MAX T2B (S1-Leg Lift, S2-HKR, Rx-T2B) *Record Total Reps Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min)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 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 – 60s Rest Between Sets – 12 Min Clock Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 4 Thruster (S-Bar to 55/75, Rx-65/95, Rx+80/115) 7 Burpee Bar Hop 10 Cal RRS *Record Total Rds + Reps Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swings/Standing Twists/Deep Mt Climber 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP25 Cash-In: 1 Mile Run Then 10 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 5 20 Air Squats – Switch Every 10 40 Cal RRS – Switch Every 10 *P1 Work – P2 Rest *Record Total Rds + Reps Mobilize Kneeling Rear Delt Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more

Bluprint Fitness – BPSTRENGTH Warm-up PVC Halo/PVC Hinge/Air Squat 2×10/10/10 (NR) Vertical Jump 2×5 (30s) Skill Practice Hang Power Clean (15 Minutes ) 1. PVC Turnover Drill 2×3 (Group) 2. Rack Rotation + Hang Power Clean 2×10/5 @ PVC/Bar (Group) 3. HP Cleans: 5×3@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135) *60-90s Rest Between Sets Conditioning Pick one of the following options: 7 Minute Burpee (AMRAP – Reps) Max Burpees in 7 minutes Full Range of Motion *Bottom: Hips & Chest Touch Floor *Top: Stand Up Fully/Feet Leave Ground/Clap Above Head Record Total Reps 10-Min Assault Bike (Calories) As many calories as possible 2k Row (Time) Max Effort 2k Row Mobilize Chest Stretch (1 Min Each) Standing Hamstring 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