Bluprint Fitness – BPFIT Warm-up PT/TMC/Prone Swimmer 2×10/10/5 (NR) SL Wall Reach 2x8e (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) EMOM12 Min1: 30s Pull-Ups (S-RR/Jumping, Rx-Chin) Min2: 30s Push-Ups (S-Knee, Rx-C2F) Min3: 30s Air Squats *Record Total Reps Mobilize Pigeon Pose (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more

Bluprint Fitness – BPSTRENGTH Warm-up McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) PVC Hinge 2×10 (30s) 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 (AMRAP – Reps) EMOM12 Min1: 30s T2B (S1-Sit Up, S2-HKR, Rx-T2B) Min2: 60s Max Cal RRS Min3: Rest *4 Rounds – Record Total Reps Mobilize Kneeling Lat Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PVC Halo/TMC/SL Wall Reach 2x5e/10/5e (NR) 3s Pause Air Squat 2×5 (Group) Skill Practice Clean + Squat (4×2+3@HBD ) 1. 3 Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Front Squat 2×10/5 (Group) 3. Hang 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 – Rounds and Reps) AMRAP8 8 BB Bent Over Row (S-Bar to 55/75, Rx-65/95, Rx+80/115) 50 DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Rounds + Reps Mobilize Forearm Chest Opener (1 Min Each) Standing Calf Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/SL Glute Bridge/Prone Swimmer 2×10/10e/5 (NR) Air Squat 2×10 (30s) Strength/Power Split Squat (5e@BW, 5e@Bar, Then 4x8e@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) 1MinStations (11MinClock) Pull-Up – MAX Reps Air Squat – Max Reps RRS – Max Cals *2 Rounds – 1 Min Between Stations – Record Total Reps Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more

Bluprint Fitness – BPSTRENGTH Warm-up PT/SL Wall Reach/Standing Twists 2×10/5e/10 (NR) 3s Pause Air Squat 2×5 (Group) 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 (Time) 5RFT 10 Alt DB Hang C&J (S-AC to 20/35, Rx-35/50) 15 Air Squat (use MB if necessary) 35 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) *Record Time (13MinCap) Mobilize Standing Calf Stretch (1 Min Each) Lying T-Spine Rotation (1 Min Each)Read more