Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/Assisted Hover Hold 2x5e/10/15s (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% 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 Metcon...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski/Run Partner Squat Thrust Ladder 2×1-4 (30s) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *Suggested HBD WT: S-Bar to 55/115, Rx-65/135, Rx+75+/155+ *20 Min Clock – 2 Min Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) AMRAP8 Cash-In: 400m...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 Back Pedal + Bear Crawl (GLap Switch) F-B Arm Swing/Lateral Lunge/SA Push Plus 2×10/5e/10e (NR) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 4 TGU (S-AC, Rx-20/35, Rx+35/50) MAX Burpee Box Jump Over at 20/24″ (S-Step Over, Rx-Jump) *5 Rounds Each – Switch Every 2 Min...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/SuperPeople 2x5e/10/10 (30s) Movement Prep F-Rack Rotation + Back Rack Flex 2×10/10 (30s) DL + HPC + S2OH 2x3e @ Bar (30s) Athlete Specific Warm-Up (3-5 Min) Conditioning DT (Time) 5 Rounds for time: 12 Deadlifts, 155# /...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 PT/TMC/Prone Swimmer 2×10/10/5 (NR) Strength/Power Push Press (Build to a 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *IF No Numbers Use 1RM Template: S-AC to 75/135, Rx-95/175, Rx+115+/205+ *20 Minute Clock – 2 Min...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Min PT/Shin Box RoTation/Basic Kip 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 4 Thruster (S-AC to 55/75, Rx-65/95, Rx+80+/115+) 7 T2B (S1-Leg Lift, S2-HKR, Rx-T2B) 10 Cal RRS Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds +...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 Squat Thrust Ladder 2×1-4 (30s) PVC Halo/Reverse Lunge/PVC Hinge 2x5e/5e/10 (NR) Skill Practice Snatch Grip Deadlift (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT) *IF No #’s Use HBD Template: S-AC to 65/95, Rx-95/135, Rx+125+/185+ *5 Prone Swimmers After Each Set *18 Min Clock – 1.5...Read More