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 PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (NR) Rack Rotation + Back Rack Flex 2×10/10 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+ *18 Minute Clock – (2 Min Rest) –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Lateral Lunge/PVC Hinge 2×10/5e/10 (NR) Prone Swimmer 2×6 (30s) Strength/Power BB Dead Row (5@Bar, 5@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+ *16 Min Clock – (90s Rest) – Keep it CRISPY Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Frog Jump 2×10/10/20 (NR) PVC Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 10 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 2 16 Burpee Bar Hop (S-Step) – Switch Every 4 20 Cal RRS – Switch Every 10 *Record...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata F-B Arm Swing/Lateral Lunge/SA Push Plus 2×10/5e/10e (NR) Skill Practice Double-Unders (12 Minutes) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record Highest Consecutive DUBS Rest Plenty...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 PVC Halo/TMC/Air Squat 2×10/10/10 (NR) Rack Rotation + Back Rack Flex 2×10/10 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+ *18 Minute Clock – (90-120s Rest) – Full ROM Conditioning Metcon (Calories)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2x10e/10/10 (NR) SuperPeople 2×10 (30s) Strength/Power Push Press (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 90s Rest – CRISPY Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 200m Run (S-150m)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Plank Tap Out 2×10/10/20 (NR) Rack Rotation + Front Squat 2×5/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 4 Front Squat (S1-AC to 55/75, S2-65/95, Rx+95+/135+) 5 Tank Inchworm (S-Inchworm, Rx-Tank Inchworm, Rx+HSPU) 8 Cal RRS *Partner’s Switch In “A-B”...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/Standing Twists/SuperPeople 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (Group) Skill Practice Snatch Balance (18 Minutes ) Snatch Balance 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. BTN Push Jerk @ PVC 2×3 (Group) 3. Snatch Balance 2×3 @ PVC (Group) 4. Snatch...Read More