Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (NR) SA Push Plus 2x10e (NR) Skill Practice Hang Snatch (18 Minutes ) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. Hang Snatch PVC Turnover Drill 2×3 (Group) 3. Hang Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT *Suggested HB...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) F-B Arm Circle/Reverse Lunge/Prone Swimmer 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 3xAMRAP7 (25MinClock) 8 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) 12 DB Lunge (S-AC to 20/35, Rx-35/50) 15 Sit- Up 20 Cal RRS *2 Min Rest Between AMRAPS –...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 OH Arm Swing/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) F-Rack Rotation + F-Squat 2×10/5 (30s) Strength/Power Front Squat (18 Min Clock ) 5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT w/ 5-3-1 Pause *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+ *18 Minute...Read More