Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata McKenzie Press Up/Frog Jump/Basic Kip 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 DL (S-AC to 95/135, Rx-105/155, Rx+155/225) 5 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B 7 Cal RRS Switch Every Round *Record Total Team Rds + Reps Mobilize Lax Ball...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Air Squat/SL Wall Reach 2x5e/10/5e (30s) Prone Swimmer 2×6 (30s) Skill Practice Split Jerk (18 Minutes ) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split...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/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Plate Good Morning 2×10 at 10-15# (30s) Strength/Power Back Squat ( 5@Bar, 5@50%, 3@60%, 2@70% Then 4×2@80-85% or HBD) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2 Min Rest – ALL PRETTY Conditioning...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Basic Kip 2×10/10/10(NR) PVC Hinge 2×10 (30s) Strength/Power Snatch Grip RDL (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo) *Suggested HBD WT : S-AC to 65/95, Rx-85/115, Rx+95+/135+ *15 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Reps) 4xAMRAP2 (14MinClock) Min 0-1: MAX Pull-Up (S-Jumping/RR,...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) Standing Twist/Reverse Lunge/SA Push Plus 2×10/5e/10e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 6 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135) 7 Burpee Bar Hop (S-Step) 100m Run Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (30s) SL Glute Bridge 2x10e (NR) Skill Practice Pistols (18 MINUTES ) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Decent 2x3e (30s)...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/Shin Box Rotation/SL Wall Reach 2x5e/10/5e (NR) 3s Pause Air Squat 2×8 (Group) Strength/Power Back 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+155/225 *18 Min Clock – 2 Min Rest – ALL PRETTY Conditioning...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata PT/Air Squat/Basic Kip 2×10/10/10 (NR) Conditioning BLM Hero WOD – Ahmaud (AMRAP – Rounds and Reps) AMRAP20 Cash-In: 1-Mile Run 5 Strict Pull-Up (S1-RR/Jumping, S2-Kipping Chin, Rx-Strict Chin) 8 Burpee 25 Air Squat *Rx+ 14/20 Vest *Record Total Rds + Reps In honor...Read More