Bluprint Fitness – BPFIT Warm-up PVC Halo/Air Squat/Superman 2x5e/10/10 (30s) PVC Hinge 2×8 (30) Strength/Power BB RDL (5@Bar, 5@LBD, Then 4×8@HBD WT) Romanian Deadlift*Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135 *3010 Tempo – 60s Rest Between Sets – 12 Min Clock Conditioning Metcon (Calories) EMOM12 Min1: 30s MAX Cal RRS Min2: 30s Low Plank *Record Total Cals Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPMURPH Warm-up PT/TMC/Air Squat 2×10/10/10 (30s) Basic Kip 2×10 (Group Rotation) Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Mobilize Kneeling Lat Stretch (1 Min Each) Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPSTRENGTH Warm-up OH Arm Swings/Reverse Lunge/Superman 2×10/5e/10 (NR) BW TGU 2x1e (Group) Strength/Power Turkish Get Up (4×6@HBD WT (12MinClock)) *3 Unbroken On Each Side For Work Sets *Suggested WT: S-BW to AC, Rx-20/35, Rx+35/50 60-90s Rest Between Sets – 12 Min Clock Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 5 Bent-Over Row 5 Strict Press 5 Front Squats 15 Cal RRS Bar Remains Unchanged: S-Bar, Rx-55/75, Rx+65/95 *Record Total Rds + Reps Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPMURPH Warm-up PT/TMC/Air Squat 2×10/10/10 (30s) Basic Kip 2×10 (Group Rotation) Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Mobilize Kneeling Lat Stretch (1 Min Each) Chest Stretch (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