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 McKenzie Press-Up/Shin Box Rotation/Frog Jump 2×10/10/10 (NR) SL Glute Bridge 2x10e (NR) Strength/Power Deadlift (Work up to HBD 1) 5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *21 Minute Clock – 2 to...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Lateral Lunge/SA Push Plus 2x5e/5e/10e (NR) TGU 2x1ea (30s) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit (20MinClock) TGU (S-AC, Rx-20/35, Rx+35/50) – Max Reps Sky Dive Hold Squat Thrust – Max Reps Goblet Hold Box Step Up (S-AC, Rx-20/35, Rx+35/50) Glute Bridge *3 Rounds – Min...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR) Prone Swimmer 2×6 (30s) Strength/Power Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) AMRAP11 (Reference 4/12) Cash-In:...Read More