Bluprint Fitness – BPFIT Warm-up Dynamic Hip Flexor Stretch 1 Min Each F-B Arm Swings/Inchworm/Reverse Lunge 2×10/5/5e (NR) Hover Hold 2x30s (Group) Conditioning Metcon (AMRAP – Rounds and Reps) COVID-19 AMRAP19 6 Push-Ups (S-Elevated/Knee, Rx-C2F, Rx+HSPU) 12 Sit-Ups (Rx+T2B) 18 Pistols (S1-Alt BW Lunge, S2-Pistol Variation, Rx-Alt Pistol) *Record Totals Rds + Reps Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PVC Halo/Shin Box Rotation/Vertical Jump 2x5e/10/5e (NR) 3s Pause Air Squat 2×5 (Group) Strength/Power Clean ((15MinClock)) 1. 3 Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Front Squat 2×10/5 (Group) 3. Clean 4×2@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135) *60-90s Rest Between Sets Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 10 Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) Min2: 45s Max Lateral Bar Hops (S-Toe Tap) *Record Total Reps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/TMC/SL Glute Bridge 2×10/10/10e (NR) Rack Rotation + Rack Hold 2x5e/15s (30s) Strength/Power Front Rack Lunge (8@BW, 8@Bar, Then 4×12@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) 3xAMRAP3 (11MinClock) -AMRAP3: 16/20 Cal RRS + Max Pull-Ups (S-RR/Jumping, Rx-Chin) -AMRAP3: 16/20 Cal RRS + Max Push-Ups (S-Knee/Floor Press, Rx-C2F) -AMRAP3: 16/20 Cal RRS + Max Rep Air Squat *1-Min Rest Between AMRAPs – Record Total Reps Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min)Read more

Bluprint Fitness – BPMURPH Warm-up PT/TMC/Frog Jump 2×10/10/10 (30) Pull Plus 2×10 (Group Rotation) Conditioning Metcon (AMRAP – Reps) 3MinStations (31MinClock) Station1: 400-600m Run Station2: 3 Pull-Ups + 6 Push-Ups + 9 Air Squats Repeat 4 Times – 1 Min Rest Between Stations – Record Total Reps Pull-Up Options: S-Jumping/RR, Rx-Chin Push-Up Options: S-Knee/Floor Press, Rx-C2F Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPSTRENGTH Warm-up F-B Arm Swings/Bridge Reach/Hover Hold 2×10/10/15s (NR) PVC Hinge 2×10 (30s) Strength/Power Snatch Grip Deadlift (5@Bar, 5@LBD, Then 4×5@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95+/135+ *3010 Tempo w/ Flat Back Posture *60-90s Rest Between Sets – 12 Min Clock Conditioning Metcon (Calories) AMRAP11 MAX Cal RRS Every 3 Min (0-3-6-9): 10 Thrusters (S-Bar to 55/75, Rx-65+/95+) *Record Total Cals Mobilize Kneeling Rear Delt Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more