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/Air Squat 2×10/10/10 (NR) Vertical Jump 2×5 w/ Soft Landing (30s) Skill Practice Power Clean (15 Min w/ PVC & Barbell)) 1. 3 Position Clean Grip DL 2×3 (Group) 2. 2s Pause Frankenstein Squat 3×5 (Group) 3. Rack Rotation + Front Squat 2×10/5 (Group) 4. BB Power Clean 4×3@HBD BB (S-Bar to 55/75, Rx-80/115, Rx+95/135) *30-60s Rest Between Sets Conditioning Metcon (AMRAP – Reps) AMRAP10 4 TGU (S-BW To AC, Rx-20/35, Rx+35/50) 14 Step Ups (S-BW To AC, Rx-20/35, Rx+35/50) *Record Total Reps (18 per round) Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/Reverse Lunge/Prone Swimmer 2×10/5e/5 (NR) SA Push Plus 2x10e (NR) Strength/Power Strict Press (5@Bar, 5@LBD, Then 5×5@HBD WT) Strict Overhead Press*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets – 13 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 10 Bent Over Row (S-Bar, Rx-55/75, Rx+65+/95+) Min2: 10 Front Rack Lunge (S-BW to Bar, Rx-55/75, Rx+65+/95+) Min3: 45s Lateral Bar Hop (S-Beast Bar Crawl) – MAX Reps *Record Total Reps Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPSTRENGTH Warm-up PVC Halo/PVC Hinge/Lateral Lunge 2x5e/10/5e (NR) Supermans 2×10 (30s) Strength/Power BB Dead Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*1 Rep = RDL + RDL Row *Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135 *60-90s Rest Between Sets – 12 Min Clock Conditioning Metcon (AMRAP – Reps) Tabata (12Min) L-DB Snatch (S-AC to 20/35, Rx-35/50) R-DB Snatch (S-AC to 20/35, Rx-35/50) Alt Lunge (S-AC to 20/35, Rx-35/50) Sit-Up *5 Rounds – 30s Rest Between Sets – Record Total Reps Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PT/TMC/Air Squat 2×10/10/10 (NR) PVC SOTS Press 2×8 (30s) Skill Practice Snatch ((15 Min w/ PVC & Barbell)) 1. 3 Snatch Grip DL 2×3 (Group PVC) 2. Snatch Turnover Drill 2×3 (Group PVC) 3. Hang Power Snatch 4×3@LBD BB (S-PVC to Bar, Rx-55/75, R+65+/95+) *60-90s Rest Between Sets Conditioning Metcon (Calories) RRS Intervals 3 Rounds (12MinClock) 50s Work: 10s Rest 40s Work: 20s Rest 30s Work: 30s Rest 20s Work: 40s Rest *Record Total Cals Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each)Read more