Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Toe Tap Tabata OH Arm Swing/Lateral Lunge/SuperPeople 2×10/5e/10 (NR) Skill Practice Double-Unders (12-15 Min) 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 Between Sets...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/SL Glute Bridge 2x5e/10/10e (NR) 3s Pause Goblet Squat 2×5 @ 20/35 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *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 Partner Burpee Ladder 2×1-4 (30s) PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) Strength/Power Floor Press (5@Bar, 5@LBD WT, Then 5×5@HBD WT or 70-75%) *Suggested HBD WT: S-Bar to 65/95, Rx-80/135, Rx+85+/155+ *Use Rig Racks (Partner Up As Needed) – 16 Min Clock – 90s Rest Conditioning CrossFit Games...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Pull Plus 2×5/10/10 (NR) F-Rack Rotation/OH Hold 2×10/15s @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 12 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 3 16 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) – Switch Every 4 20 Cal RRS –...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/TMC/SL Wall Reach 2x5e/10/10e (NR) 3s Pause Air Squat 2×8 (30s) Skill Practice Pistols (18 Min) 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...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/Frog Jump 2x5e/10/10 (NR) BB Good Morning 2×10 @ Bar (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×3@70-80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (90-120s Rest) – Dead Stop Reps Conditioning Metcon...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) F-Rack Rotation/Back Rack Flex 2×10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *16 Minute Clock – 2 Min Rest – Pick Appropriate WT Conditioning...Read More