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/Pull Plus 2x5e/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Sumo Deadlift (Strength Ladder) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (2-3 Min Rest) – Dead Stop...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner MB Toss (S-AC, Rx-14/20) F-B Arm Circles/Frog Jump/SA Push Plus 2x10e/10/10e (NR) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 200m Run (S-100m) 5 Box Jumps (S-Step Up to AC, Rx-20/24, Rx+24/30) MAX Alt DB Snatch (S-AC to 20/35, Rx-35/50) *5 Rounds Each – Switch Every...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Ration/Air Squat 2×10/10/10 (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 – Rounds and Reps) AMRAP12 4...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/OHS/Basic Kip 2x5e/10/10 (NR) PVC Power Snatch Turnover Drill 3×3 (Hip/Hang/Full) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 10 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+85/135) – Switch Every 2 Reps 16 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) – Switch Every 4 Reps 200m Run –...Read More