Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Spider Lunge + Butt Kick 2xGLap (NR) PVC Halo/Shin Box Rotation/Prone Swimmer 2x5e/10/5 (NR) Skill Practice Hang Power Clean (18 Min) 1. Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 3. Tall Turnover 2×5 @ Bar (Group) 4....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 Locomotor Movements 5 Minutes BB Good Morning 2×10 @ Bar (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% or HBD) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (2+ Min Rest) – Dead Stop Reps Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Rig Toss @ 10/14 PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+95+/135+ *18 Minute Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min “You’ve Been Served” w/ 3 Squat Thrust Penalty PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 5 HSPU (S-Inchworm Variation, Rx-HSPU, Rx+Strict HSPU) 7 Front Squat (S-AC to 55/75, Rx-80/115, Rx-95/135) 100m Run *Partner’s Switch In “A-B” Fashion...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 2 Min Partner MB Toss @ 14+/20 PVC Halo/Reverse Lunge/SA Push Plus 2x5e/5e/10e (NR) Skill Practice Rope Climb (12-15 Min) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of 2-3...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 Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/SL Glute Bridge 2×10/10/10e (NR) 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 Min Rest) – Dead Stop...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner 2 Min MB Transfer @ 14/20 PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR) Strength/Power Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT: S-AC to 45/65, Rx-55/85, Rx+65+/95+ *Chase Each Set w/ 20s Hollow Hold *16 Minute Clock – 90s Rest Conditioning Metcon (Time)...Read More