Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2xSpeedLadder: Single In/3-Hop Single In/Icky F-B Arm Circle/Air Squat/Pull Plus 2x10e/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 400m Run 20 Air Squat (use MB if needed) 15 Sit-Up 10 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) *Record Total Rds + Reps Cool Down Partner Dead Bug Ladder...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint + Bear Crawl PT/Shin Box Rotation/SuperPeople 2×10/10/10 (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *20 Min Clock – 2 Min Rest – TnG or Dead Stop Conditioning Metcon...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 Transfer @ 14/20 PT/TMC/SL Wall Reach 2×10/10/5e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 5 S2OH (S-AC to 55/75, Rx-65/95, Rx+95+/135+) 10 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95+/135+) 100m MB Transfer (S-No MB to 10/14, Rx-14/20) *Partner’s Switch...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Skill Practice Power Snatch (18 Minutes) 1. High Hang Power Snatch 1×3 @ PVC to Bar (Group) 2. Low Hang Power Snatch 1×3 @ PVC to Bar 3. Power Snatch 1×3 @ PVC to...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/Shin Box Rotation/Prone Swimmer 2x5e/10/5 (NR) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@60-70% or HBD WT) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *22 Minute Clock – 2+ Min Rest Conditioning Team...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×3@65-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) EMOM10...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/TMC/Air Squat 2×10/10/10 (NR) DL + F-Rack Rotation 2×5/10 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 10 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) – Switch Every 2 20 Wall Ball (S-MB Thruster to AC, Rx-14/20) – Switch Every 5 40 Cal...Read More