Bluprint Fitness – Open Gym Warm-up F-B Arm Circles/TMC/Frog Jump 2x10e/10/10 SL Glute Bridge 2x10e (30s) Prone Swimmer 2×5 @ Slow Tempo (30s) Conditioning Metcon (Distance) 21 Min Run Min 0-3-6-9-12-15-18 Complete 6 Inchworms (Rx+Tank Inchworm) *Record Total Distance if Applicable Cool Down Hollow hold 3-4x20s (40s) Mobilize Static Scorpion Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) Standing Calf Stretch (1 Min Each)Read more

Bluprint Fitness – CrossFit Warm-up 3 min run/row/ride/ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 4×2@70-80% or HBD) *If no numbers use 1RM template: S-75/105, Rx-95/155, Rx+125+/205+ *20 Min Clock – 2 Min Rest – 2s Pause Each Rep Conditioning Metcon (AMRAP – Reps) AMRAP7 10 DB Hang C&J (S-AC to 20/35, Rx-35/50) – Switch Every 5 15 Air Squat (use MB if needed) *Record Total Reps Cool Down Partner Side Bridge Ladder: 2×1-5each (60s) Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball Shoulder E/R Smash (1 Min Each)Read more

Bluprint Fitness – Open Gym Warm-up 90s Jumping Jack Tabata Spider Lunge + Frankenstein 2×10/Length Back (NR) PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Strength/Power Goblet Squat ((S-air squat) 5@LBD, 4×10@HBD) *Use Weight or Household Object for Goblet Squats *superset w/ 10 SL Wall Reaches each Leg Conditioning Metcon (AMRAP – Reps) AMRAP7 10 Burpees (S- Step) 16 BW Lunges *Record Total Reps Cool Down Side Plank Hold: 3x30s each side *30 Rest Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1+ Min Each) Lax Ball Shoulder E/R Smash (1 Min Each)Read more

Bluprint Fitness – Baseline Class Warm-up Take Pictures:) 3min Row/Run/Ride/Ski Partner MB Toss @ 10+/14+ 2 Min 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) Lying Hamstring Stretch (1 Min)Read more

Bluprint Fitness – CrossFit Warm-up 3 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) 3xAMRAP7 (25MinClock) 15 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 20 Alt DB Lunge (S1-BW to AC, S2-20/35, Rx-35/50) 500m Row/Ski or 25 Cal Bike *2 Min Between AMRAPs *Rollover Rounds – Record Total Rds + Reps Mobilize Kneeling Forearm Stretch (1 Min) Pigeon Pose (2 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more