Bluprint Fitness – BPFIT Warm-up OH Arm Swings/Shin Box Rotation/SA Push Plus 2×10/10/10e (NR) 3s Pause Air Squat 2×5 (Group) Strength/Power Thruster (5@Bar, 5@LBD, Then 5×5@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80/115 *3010 Tempo – 60s Rest Between Sets – 12 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 30s MAX DUBS (S-Toe Taps/Singles, Rx-DUBS) MIn2: 30s Plate Zercher Hold (S-10/15, Rx-15/25) *Record Total Reps Mobilize MOBILIZE Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more

Bluprint Fitness – BPSTRENGTH Warm-up F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR) Supermans 2×10 (30s) Strength/Power Bent Over Row (5@Bar, 5@LBD WT, Then 4×8@HBD WT) *Suggested WT: S-Bar to 55/75, Rx-80/115, Rx+95/135 *3010 Tempo – 60s Rest Between Sets – 12 Min Clock Conditioning Metcon (Time) E4MIN (16MinClock) 400m Run *Focus on CONSISTENCY – pick a pace you can maintain for all 4 rounds *Record Total Time All 4 Runs Mobilize Lying Hamstring Stretch (1 Min Each) Standing Hip Flexor Stretch (1 Min Each) ()Read more

Bluprint Fitness – BPBASELINE Warm-up BF Test & Pics 2 Min Row PT + Shinbox + Air Squat 2×10+10+5 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 MinRead more

Bluprint Fitness – BPFIT Warm-up PVC Halo/Shin Box Rotation/SL Glute Bridge 2x5e/10/10e (NR) 3s Pause Air Squat 2×5 (As A Group) Skill Practice 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 Clean 4×3@LBD BB (S-Bar to 55/75, Rx-80/115, Rx+95/135) *30-60s Rest Between Sets Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 30s Front Rack Lunge (S-BW, Rx-Bar, Rx+55+/75+) – Max Reps Min2: 30s High Plank *Record Total Reps Mobilize Kneeling Lat 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 Hinge 2×8 (30s) Strength/Power BB RDL (5@Bar, 5@LBD, Then 4×5@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 (Calories) E2.5MIN (12.5MinClock) 10 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+3010 Tempo) 15 Air Squats 30s Row/Ride/Ski – MAX Cals *Record Total Cals Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each) ()Read more