Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Wall Angel 2×10/10/10 3s Pause Air Squat 2×8 (30s) Skill Practice Snatch (18 Minutes ) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. Full Snatch PVC Turnover Drill 2×3 (Group) 3. Snatch: 3@PVC/Bar, 2@LBD WT, Then 4×2@Skill Practice WT Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets *KEEP WEIGHT LIGHT TODAY DURING PRACTICE Conditioning Selby (AMRAP – Reps) AMRAP8 Ascending Ladder by 2’s Snatch (S1-AC to 55/75, S2-65/95, Rx-85/135) HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) *Record Total Reps Named after one of Bluprint’s founding coaches, Selby Wright played an integral part in building the foundation of Bluprint Fitness. “My goal is to spread my love for health and fitness to everyone that comes through our doors. Results rule – and I want to help improve athletes’ ability to perform every day movements well! This, coupled with improving...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 Row/Ride/Ski PT/TMC/SA Push Plus 2×10/10/10e (NR) F-Rack Rotation + Thruster 2×10/5 @ Bar (30s) Strength/Power Push Press (Strength Ladder ) *Push Press Strength Ladder: 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – (2 Min Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 4xAMRAP2 (11MinClock) 5 Squat Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) 35 DUBS (S-Toe Tap/Singles, Rx-DUBS) *1 Min Between AMRAPs * Rollover Rounds * Record Total Rds + Reps Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) Suggested WT: S-Single DB, Rx-35/45 Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/SL Wall Reach 2×10/5e/10 (NR) Frog Jump 2×10 (30s) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – Keep it CRISPY Conditioning Metcon (Calories) EMOM10 Min1: 12 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20) Min2: 40s MAX Cal RRS *Record Total Cals Cool Down Standing Y’s 3×12 (60s) Suggested WT: BW-5# Plate Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circle/TMC/Air Squat 2×10/10/10 (NR) Good Morning + Front Rack Rotation 2×5/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 2 Power Clean (S-AC to 65/95, Rx-95/135, Rx+125/185) 4 Burpee Bar Hop 7 Cal RRS *Switch Every Round *Record Total Team Rds + Reps Cool Down Lax Ball QL Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more