Bluprint Fitness – BPFIT Warm-up PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) Vertical Jump 2×5 (30s) Strength/Power Clean ((16MinClock)) 1. 3 Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Front Squat 2×10/5 (Group) 3. Clean: Build to HBD 1 (S-Bar to 55/75, Rx-80/115, Rx+95/135) *Suggested Sets: 3@Bar, 3@50%, 2@70%, Then 1@80%, 1%90%, 1@95%, 1@100%, 1@100%+ *KEEP IT CRISPY Conditioning Metcon (AMRAP – Reps) Tabata (9MinClock) Push-Up (S-Knee/Elevated, Rx-C2F) – Max Reps Air Squat – Max Reps Flutter Kicks – Constant Movement *6 Rounds – Record Total Reps Mobilize Kneeling Forearm Stretch (1 Min) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/Alt Bridge Reach/Frog Jump 2×10/10/10 (30s) SL Wall Reach 2x8e (NR) Strength/Power Back 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 – 15 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) Min2: 30s MAX Cal RRS *Record Total Reps Mobilize Kneeling Lat Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPMURPH Warm-up PVC Halo/TMC/Air Squat 2×10/10/10 (30s) Basic Kip 2×10 (Group Rotation) Conditioning Metcon (AMRAP – Reps) AMRAP30 0-15 Min: 1 Mile Run + MAX Reps (5 Pull-Ups + 15 Air Squats) 15-30 Min: 1 Mile Run + MAX Reps (10 Push-Ups + 15 Air Squats) *Pace & Keep It Pretty – Record Total Reps *Pull-Up Options: S-Jumping/RR, Rx-Chin *Push-Up Options: S-Knee/Floor Press, Rx-C2F Mobilize Kneeling Lat Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPSTRENGTH Warm-up PT/Air Squat/SL Wall Reach 2×10/10/5e (NR) Snatch Balance 2×5 (30s) Strength/Power Hang Power Snatch (3@Bar, Then 5×3@LBD WT) *Suggested LBD WT: S-Bar to 55/75, Rx-65+/95+ *60-90s Rest Between Sets – 13 Min Clock Conditioning Metcon (Calories) RRS Intervals 3 Rounds (15MinClock) 50s Work: 10s Rest 40s Work: 20s Rest 30s Work: 30s Rest 20s Work: 40s Rest 10s Work: 50s Rest *Record Total Cals Mobilize Kneeling Rear Delt Stretch (1 Min Each) 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