Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 OH Arm Swing/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Reps) E5MINx5 (25MinClock) 4 TGU (S-BW to 20/35, Rx-35/50) 10 T2B (S-Sit Up/HKR, Rx-T2B) 50 DUBS (S1-Toe Tap, S2-Singles/No Rope DUBS, Rx-DUBS) *Last Round – MAX DUB Variation...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/SL Wall Reach 2×10/10/10 (NR) Power Clean + F-Rack Rotation 2×5/10 @ Bar (30s) Strength/Power Front Rack Lunge (12@Bar, 10@LBD, Then 4×12@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+85+/135+ 16 Min Clock *1.5 Min Rest *Keep it CRISPY Conditioning Metcon (AMRAP – Reps)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circle/TMC/Air Squat 2x10e/10/10 (NR) Basic Kip 2×10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 6 Air Squat (use MB if needed) 25 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) *Switch Every Round – Record Team Rds + Reps...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 Partner Frog Jump Ladder 2×2-8 (30s) PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (30s) Movement Prep F-Rack Rotation + Back Rack Flex 2×10/10 (30s) DL + HPC + S2OH 2x3e @ Bar (30s) Athlete Specific Warm-Up (3-5 Min) Conditioning DT (Time) 5 Rounds for time: 12 Deadlifts, 155# /...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/TMC/SL Wall Reach 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (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 Metcon...Read More

Squat Problems? Do you ever feel like you are doing all your mobilizations and homework that the coach tells you to BUT you just aren’t making enough progress improving your squat position? Do you feel like you have plateaued in strength gains because of your squat positioning? If this sounds like you and you are...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Frog Jump/Lateral Band Walk 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-Bar to 65/95, Rx-95/135, Rx+105+/155+ *Chase Each Set w/ 30s Sky Dive Hold *16 Min Clock – 90s Rest Conditioning...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 McKenzie Press Up/TMC/PVC Hinge 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 10 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+) – Switch Every 5 20 Burpee Bar Hop (S-Step) – Switch Every 5 40 Cal RRS – Switch...Read More