Bluprint Fitness – BPFIT Warm-up PVC Halo/TMC/Vertical Jump 2x5e/10/5 (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. Power Clean + FS 4×2+3@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135) *60-90s Rest Between Sets Conditioning Metcon (AMRAP – Reps) AMRAP8 5 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) 35 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) *Record Total Reps Mobilize Kneeling Forearm Stretch (1 Min) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/Bridge Reach/Air Squat 2×10/10/10 (NR) SL Glute Bridge 2x10e (30s) Strength/Power Bulgarian Split Squat (5e@BW, Then 4x8e@HBD WT) Back Foot Elevated on Box/Bench*1DB (same side shoulder as back leg): S-BW to 20/35, Rx-35/50 *2010 Tempo – 60-90s Rest Between Sets – 13 Min Clock Conditioning Metcon (AMRAP – Reps) 90sOn/90sOff (12MinClock) 3 Pull-Ups (S-Jumping/RR, Rx-Kipping Chin, Rx+Strict Chin) 6 Push-Ups (S-Knee/Elevated, Rx-C2F) 9 Air Squats 4 Rounds – Record Total Reps Mobilize Pigeon Pose (1 Min Each) Chest Stretch (1 Min Each)Read more

Bluprint Fitness – BPSTRENGTH Warm-up PT/TMC/Air Squat 2×10/10/10 (NR) Prone Swimmer 2×5 (30s) Strength/Power Turkish Get Up (4×6@HBD WT) *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 (Calories) 90sOn/90sOff (12MinClock) 10-15 Pull-Ups (S-RR/Jumping, Rx-Chin) MAX Cal RRS *4 Rounds – Record Total Cals Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Forearm Stretch (90s)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 PVC Halo/Shin Box Rotation/SL Glute Bridge 2x5e/10/10e (NR) Frog Jump 2×10 (30s) Skill Practice Hang Clean (15 Minutes) 1. 3 Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Front Squat 2×10/5 (Group) 3. Hang Clean 4×3@HBD (S-Bar to 55/75, Rx-80/115, Rx+95/135) *60-90s Rest Between Sets Conditioning Metcon (Time) 4RFT 10 S2OH (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) 250m Row/Ski (Bike Option 12/15 Cals) *Record Time (12MinCap) Mobilize Forearm Chest Opener (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more