Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski PT/TMC/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 w/ 5-3-1 Pause *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 3 Min Rest –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski OH Arm Swing/Shin Box Rotation/Air Squat 2×10/10/10 (NR) F-Rack Rotation + Front Squat 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 8 Thruster (S-AC to 55/75, Rx-65/95, Rx-65+/95+) 30 DUBS (S-Toe Tap/Singles, Rx-DUBS) 100m Run 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 Run/Row/Ride/Ski PT/Reverse Lunge/Plank Push-Through 2×10/5e/10 (NR) Prone Swimmer 2×6 (30s) Skill Practice Handstand Push-ups (18 Min) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1: Wall Walk/Kick...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 Run/Row/Ride/Ski PVC Halo/TMC/SL Wall Reach 2x5e/10/5e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×1-1-1 Clusters) *Clusters@80% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20s Between Each Cluster Rep *20 Min Clock – 2+...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 90s Jumping Jack Tabata PT/Shin Box Rotation/PVC Hinge 2×10/10/10 (NR) Strength/Power BB Dead Row (5@Bar, 3@LBD WT, Then 4×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Work Set w/ 3 Vertical Jumps *16 Min Clock – 90s...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) 3-5 Min Athlete Specific Warm Up Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...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 – BPMURPH Warm-up 2 Min Run/Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) 3-5 Min Athlete Specific Warm Up Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,...Read More