Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 F-Rack Rotation + Front Squat 2×10/5 @ Bar (30s) Conditioning PRIDE (AMRAP – Rounds and Reps) Partner AMRAP22 40 Cal RRS – Switch Every 10 Cal 30 Thruster (S-AC to 55/75, Rx-65/95, Rx+80/115) – Switch Every 5 20 Burpee Bar Hop (S-Step, Rx-Jump, Rx+Bar Facing) – Switch Every 5 *Record Total Team Rd + Reps Bluprint Fitness isn’t just a gym; we are a melting pot of busy professionals from all different backgrounds, starting points, and orientations. We strive to create an environment where athletes feel welcomed and thrive being themselves. And with a team full of LGBTQ+ athletes and allies – we want to bring awareness and fight for what’s right with love. Bluprint’s “PRIDE” named workout was created to raise awareness for LGBTQ+ community issues and to bring together progressive minds with a...Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski PT/Lateral Lunge/Burpee 2×10/5e/5 (NR) Wall Angel 2×10 (30s) Skill Practice Kipping Pull-Up (18 Min) Step 1: Pull Plus 2×10 (Group Rotation) Step 2: Basic Kip 2×10 (Rest 60s) Option1: Ring Row + Dead Hang 5+10s (Rotational Rest) Option2: Basic Kip + Dead Hang 5+10s (Rotational Rest) Option3: Kipping Pull Up in Sustainable Sets (Rotational Rest) *Progress through step 2 – then choose appropriate option to work on Conditioning Metcon (Time) 3RFT 5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80/135) 50 DUBS (S-100 Toe Taps/100 Singles, Rx-50 DUBS) 400m Run *Record Time (14MinCap) Mobilize Kneeling Forearm Stretch (1 Min) Lying Hip I/R Stretch (1 Min Each) ()Read more

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Minutes PCV Halo + 3s Pause Air Squat 2x5e/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@65%, 2@75%, Then 4×2@85-90% ) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 3 Min Rest – ALL PRETTY Conditioning Team 10-Min Sled Relay (AMRAP – Reps) Max GLaps – Switching Every GLap (Teams of 2-4) Push Sled: S-30/50, Rx-50/90, Rx+70/110 Pull Sled: S-45/70, Rx-70/90, Rx+90/135 Record Total Gym Laps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Shin Box Rotation/Frog Jump 2×10/10/10 (NR) Strength/Power Push Press (5@Bar, 3@LBD WT, Then 4×3@HBD WT) *Suggested HBD WT: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *Chase Each Set w/ 5 Slow Tempo Prone Swimmer *18 Min Clock – 2 Min Rest Between Sets – Dip & Drive Focus Conditioning Metcon (AMRAP – Reps) AMRAP8 Ascending Ladder by 2’s T2B (S-Sit Up/HKR, Rx-T2B) Box Jump (S-AC, Rx-20/24, Rx+24/30) *Record Total Reps Cool Down Standing Y’s 2-3×12 (60s) *Suggested WT: BW to 10# Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more