Bluprint Fitness – Open GymRead more

Bluprint Fitness – Open Gym Warm-up Frog Jump 3x10sOn/10sOff PT/SL Wall Reach/Prone Swimmer 2×10/5e/5 (NR) Athlete Specific Pistol Practice 5 Min Conditioning COVID-19 (AMRAP – Rounds and Reps) 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 Chest Stretch (1.5 Min Each) Pigeon Pose (1.5 Min Each) Wall Stretch (1.5 Min Each)Read more

Bluprint Fitness – Open Gym Warm-up Locomotor Movements 3-5 Min F-B Arm Swings/Reverse Lunge/Reverse Fly BW TGU 1x2ea Strength/Power Turkish Get Up (4×6@HBD) *3 Unbroken On Each Side For Work Sets *Object Options: DB/KB/WaterBottle/BackPack/GroceryBag/Etc. *90s Rest Between Sets Conditioning Metcon (Time) 5RFT 10 Deep Mt Climbers 15 Air Squat 20 Squares (home object) *Record Time Cool Down Russian Twists 3x20s (40s) BW-Household Object Mobilize Kneeling Hip Flex Stretch (1 Min Each) Pigeon Pose (1+ Min Each) Kneeling Forearm Stretch (1 Min)Read more

Bluprint Fitness – Open Gym Warm-up McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Bridge Reach 2×10 (30s) Wall Angels 2×10 @ Slow Tempo (30s) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit (23MinClock) DUBS (S-Singles/Sub Toe Tap If No Rope) – Max Reps Dead Bug Hold – Constat Hold (Stay Hollow) Squat Thrust – Max Reps Glute Bridge – Constant Hold Chair Dips – Max Reps *4 Rounds – 1 Min Between Rounds *Record Total Reps Cool Down Shoulder E.R. 3x10e @ HBD WT (60s) Objects between 2.5-10# Mobilize Chest Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) Lax Ball Front Shoulder Smash (1 Min Each)Read more

Bluprint Fitness – Open Gym Warm-up 2 Min Toe Tap Tabata OH Arm Swings/Lateral Lunge/SA Push Plus 2×10/5e/10e (NR) 3s Pause Air Squat 2×5 (30s) Strength/Power Back Pack Clean (5@LBD WT, Then 4×8@HBD WT) Full Clean – Fill Back Pack to HBD WT 90s Rest Between Sets Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 5 Prone Swimmers 10 Supermans 20 Beast Bar Crawls (Over Broomstick) Record Total Rounds + Reps Cool Down 50 Back Pack Bent Over Row @ HBD WT Break Up As Needed Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1+ Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more