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 Spider Lunge + Skip 2xGLap McKenzie Press Up/TMC/SL Glute Bridge 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *22 Min Clock – 2 Min Rest – BIG...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Transfer @ 14/20 PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR) Strength/Power DB SA Row (8e@LBD WT, Then 4x10e@HBD WT) Single arm row performed on a bench/box.*Chase Each Work Set w/ 20s HS Hold or 30s High Plank *Suggested HBD WT: S-20/35, Rx-35/50, Rx+40+/55+ *16...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (NR) Conditioning Partner AMRAP20 (AMRAP – Rounds and Reps) 10 Thruster (S-AC to 55/75, Rx-65/95, Rx-80/115) – Switch Every 5 20 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) – Switch Every 5 40 RRS – Switch Every 10*Record...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint Relay (GLap Switch) PT/TMC/Air Squat 2×10/10/10 (NR) Conditioning Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowDetails & Scaling: T2B(S1-Sit Up, S2-HKR, Rx-T2B)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Min F-B Arm Circles/3s Pause Air Squat 2x10e/5 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 2 Min Rest – High Elbow Focus Conditioning Amrap9 (AMRAP –...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 3 Minutes “You’ve Been Served” (3 Burpee Penalty) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Conditioning Partner AMRAP22 (AMRAP – Rounds and Reps) 1 Wall Walk (S1-Inchoworm, S2-Abbr WW, Rx-Full ROM WW) 3 DL (S-AC to 95/135, Rx-125/185, Rx+155/225) 7 Cal RRS*Switch Every Completed Rounds *Record...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Spider Lunge + Back Pedal 2xGLap (NR) PT/TMC/Air Squat 2×10/10/10 (NR) Skill Practice Hang Snatch (18 Min Clock) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. Hang Snatch PVC Turnover Drill 2×3 (Group) 3. Hang Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT Suggested HB WT:...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