Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Spider Lunge + Back Pedal 2xGLap PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 1-3 Sets to Find 3RM) *IF No Numbers Use 1RM Template: S-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 2 Min Rest – High...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint + Bear Crawl (GLap Switch) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (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...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint Relay OH Arm Swing/Air Squat/Windmill 2×10/10/5e (NR) Conditioning Partner AMRAP20 (AMRAP – Rounds and Reps) 2 TGU (S-AC, Rx-20/35, Rx_35/50) 7 Wall Ball (S-Air Squat/MB Thruster/AC, Rx-14/20) 10 Cal RRS Switch Every Completed Round *Record Total Team Rds + Reps Mobilize Static Scorpion...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 90s Jumping Jack Tabata PT/Lateral Lunge/Wall Angel 2×10/5e/10 (NR) Skill Practice Double-Unders (12-15 Min) 1. Singles 1×30 2. No Rope Singles 2×10 3. No Rope Doubles 2×10 4. Single-Single-DUB 2×5 5. Athlete Specific DUB Practice *Record Highest Consecutive DUB Set *Rest Between Sets Conditioning AMRAP2x5 (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 Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3@70%, 3@75%, Then 3+@80% or HBD WT) *IF No Numbers Use 1RM Template: S-65/95, Rx-105/155, Rx+135+/205+ *18 Min Clock – 2 Min Rest -High Elbow Focus Conditioning E2.5MINx4...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Spider Lunge + Skip 2xGLap (Partner Rest) PT/SL Wall Reach/Pull Plus 2×10/5e/10 (NR) Strength/Power Bulgarian Split Squat (8e@BW, 5e@LBD WT, Then 4x8e@HBD WT) Back Foot Elevated on Box/Bench*Suggested HBD DB/KB: S-BW to 15/20, Rx-20/35, Rx+35/50 *18 Min Clock – 90s Rest – 2010 Tempo Conditioning 3RFT...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Transfer @ 14/20 OH Arm Circle/Alt Bridge Reach/Frog Jump 2×10/10/10 (NR) Conditioning Partner E2MIN (20MinClock) (AMRAP – Reps) 200m Run (S-100m) Burpee Box Jump 20/24″ (S-Burpee Step Up, Rx-Burpee Box Jump) 5 Rounds Each – Switch Every 2 Min *Record Total Team BBJ...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