Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 F-Rack Rotation + Front Squat 2×10/5 @ Bar (30s) Conditioning PRIDE (AMRAP – Rounds and Reps) Partner AMRAP22 40 Cal RRS – Switch Every 10 Cal 30 Thruster (S-AC to 55/75, Rx-65/95, Rx+80/115) – Switch Every 5 20 Burpee Bar...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski PT/Lateral Lunge/Burpee 2×10/5e/5 (NR) Wall Angel 2×10 (30s) Skill Practice Kipping Pull-Up (18 Min) Step 1: Pull Plus 2×10 (Group Rotation) Step 2: Basic Kip 2×10 (Rest 60s) Option1: Ring Row + Dead Hang 5+10s (Rotational Rest) Option2: Basic Kip + Dead Hang 5+10s (Rotational Rest) Option3:...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 PCV Halo + 3s Pause Air Squat 2x5e/5 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@65%, 2@75%, Then 4×2@85-90% ) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 3 Min Rest – ALL PRETTY Conditioning Team 10-Min...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Sprint Relay 2 Min PT/Shin Box Rotation/Frog Jump 2×10/10/10 (NR) Strength/Power Push Press (5@Bar, 3@LBD WT, Then 4×3@HBD WT) *Suggested HBD WT: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *Chase Each Set w/ 5 Slow Tempo Prone Swimmer *18 Min Clock – 2 Min Rest Between Sets –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) Bent Over Row/Strict Press/F-Rack Lunge 2×6/5/4 @ Bar (30s) Conditioning Metcon (Calories) Partner E2MIN 5 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) 10 Front Rack Lunge (Same WT As Above) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record...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 PVC Halo/Lateral Lunge/Hover Hold 2x5e/5e/15s (NR) SuperPeople 2×10 (30s) Skill Practice Hang Snatch (18 Min) 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: S-Bar to 55/75,...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) BB Good Morning 2×10 @ Bar (30s) Strength/Power Back Squat (5-3-1 Pause) 5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD WT w/ 5-3-1 Pause *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 3 Min Rest –...Read More