Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 90s Jumping Jack Tabata PT/Shin Box Rotation/PVC Hinge 2×10/10/10 (NR) Strength/Power BB Dead Row (5@Bar, 3@LBD WT, Then 4×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Work Set w/ 3 Vertical Jumps *16 Min Clock – 90s Rest – Slow Tempo Conditioning Metcon (Calories) EMOM12 (11:30MinClock) Min1: 3 TGU (S-BW to AC, Rx-20/35, Rx+35/50) – Switch Arms Each Round Min2: 30s RRS – Max Cals *Record Total Cals Cool Down Pilates Sit-Up 3×10 (30s) *Slow Tempo Mobilize Pigeon Pose (1 Min Each) Forearm Chest Opener (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 PT/TMC/Air Squat 2×10/10/10 (NR) 3-5 Min Athlete Specific Warm Up Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here*Record Total Time (60 min cap) *Scaling Options: -Pull-Ups (S1-Jumping/RR, S2-Chin, Rx-Vested 14/20) -Push-Ups (S1-Eleveted Knee, S2-C2F, Rx-Vested 14/20) *Break Up/Partition As Needed – Half, 3/4, and Full Variations Mobilize Kneeling Lat Stretch (1 Min Each) Chest Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski OH Arm Swing/Alt Bridge Reach/Hover Hold 2×10/10/15s (NR) SA Push Plus 2x10e (NR) Skill Practice Snatch Balance (18 Min) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. BTN Push Jerk @ PVC 2×3 (Group) 3. Snatch Balance 2×3 @ PVC (Group) 3. Snatch Balance: 3@Bar, 3@LBD WT, Then 3×3@HBD WT Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets Conditioning Metcon (Calories) Partner 12-Min RRS Relay MAX Cal RRS – Switching Every 45s “Resting Partner” Plate Hug (S-AC, Rx-25/45) *Record Total Team Cals Cool Down Wall Angel 3×10 @ Slow Tempo (60s) *Back Flat Against Wall Mobilize Lateral Highway Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) ()Read more

Bluprint Fitness – BPMURPH Warm-up 2 Min Run/Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) 3-5 Min Athlete Specific Warm Up Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here*Record Total Time (60 min cap) *Scaling Options: -Pull-Ups (S1-Jumping/RR, S2-Chin, Rx-Vested 14/20) -Push-Ups (S1-Eleveted Knee, S2-C2F, Rx-Vested 14/20) *Break Up/Partition As Needed – Half, 3/4, and Full Variations Mobilize Kneeling Lat Stretch (1 Min Each) Chest Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more