Bluprint Fitness – BPFIT Warm-up PT/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR) 3s Pause Air Squat 2×5 (Group) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *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: 30s MAX Pull-Ups (S-RR/Jumping, Rx-Chin, Rx+C2B) Min2: 30s MAX Cal RRS *Record Total Reps Mobilize Wall Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/TMC/Air Squat 2×10/10/10 (NR) SL Glute Bridge 2x10e (NR) Strength/Power Front Rack Lunge ( 8@BW, 8@Bar, Then 4×10@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets – 13 Min Clock Conditioning BLM Hero WOD – BT (AMRAP – Rounds and Reps) AMRAP13 6 DL (S-AC, Rx-105/155, Rx+155/225) 5 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU) 26 DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Rds + Reps In honor of Breonna Taylor (Born 6/5/1993) – a 26-year-old African-American emergency medical technician, who was fatally shot by Louisville Metro Police Department (LMPD) officers on March 13, 2020. Breonna was born in Grand Rapids, Michigan. Her parents were Tamika Palmer and Troy Herrod. She graduated from Western High School and went on to study at the University of Kentucky. She was an emergency medical technician and worked at two hospitals, University of Louisville Jewish Hospital and Norton Healthcare....Read more

Bluprint Fitness – BPSTRENGTH Warm-up PT/Bridge Reach/Prone Swimmer 2×10/10/5 (NR) Pull Plus 2×10 (Group Rotation) Skill Practice T2B/HKR (15 Minutes ) Step 1: Hollow + Arch Hold 2x10s Each Step 2: Basic Kip – Slow Motion 2×3-5 Step 3: Kip + K2C 2×3-5 Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) * Knuckles Above Bar * Full Grip, Feet Together *IF Proficient at Movement: Build Volume w/ Sustainable Sets Conditioning Metcon (Time) 5RFT 6 Power Clean (S-AC to 55/75, Rx-65/95, Rx+95+/135+) 12/15 Cal RRS *Record Time (13MinCap) Mobilize Kneeling Forearm Stretch (1 Min) Wall 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

Bluprint Fitness – BPFIT Warm-up PT/TMC/SL Glute Bridge 2×10/10/5e (NR) 3s Pause Air Squat 2×5 (Group) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) *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) AMRAP7 5 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135 ) 35 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) *Record Total Reps Mobilize Forearm Chest Opener (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more