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 Squat Thrust Ladder 2×1-4 (30s) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (NR) Skill Practice Kipping Pull-Up (18 Min) Step 1: Pull Plus 2×10 (Rest 30s) Step 2: Basic Kip 2×10 (Rest 30s) Option1: Ring Row + Dead Hang 5+10s (Rotational Rest) Option2: Basic Kip + Dead Hang...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/Air Squat 2×10/10/10 (NR) BB Good Morning 2×10 @ Bar (30s) Strength/Power Back Squat ( 5-3-1 Pause) 5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 2 Min Rest...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/SL Glute Bridge 2×10/10/10 (NR) Strength/Power Single Leg Deadlift (SLDL) (8@BW, 5e@LBD, Then 4x8e@HBD WT) *Suggested HBD WT : S-BW to 20/35, Rx-35/50 *Chase Each Set w/ 30s Glute Bridge *16 Min Clock – 90s Rest – Slow Tempo Conditioning Metcon...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Lateral Lunge 2×10/10/5e (NR) PVC Power Snatch Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 2 Wall Walk (S1-Inchworm Variation, S2-Abbr WW, Rx-Full WW) 3 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) 8 Cal RRS Partner’s Switch In “A-B” Fashion (Every Movement)...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 Wall Reach 2x5e/10/5e (NR) Frog Jump 2×10 (30s) Skill Practice Split Jerk (15-18 Min) 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 Jerk: 3@Bar,...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/Supported Squat Hold 2×10/10/20s (NR) Air Squat 2×10 (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 Metcon (Time) 5RFT 9 Hang...Read More