Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2x5e/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Good Mornings (8@Bar, 5@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Work Set w/ 30s Wall Sit *16 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) EMOM10 Min1:...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 Row/Ride/Ski 2 Min Partner MB Toss 14/20 PVC Halo/Reverse Lunge/DB Snatch 2x5e/5e/6 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 12 DB Snatch (S-AC to 20/35, Rx-35/50, Rx+40+/55+) – Switch Every 6 12 DB Lunge (Same WT As Above) – Switch Every 6 18 Cal RRS...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Basic Kip 2×10/10/10 (NR) PVC OHS 2×8 (30s) Skill Practice Power Snatch (18 Min) 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 Bar 4. Power Snatch: 3@Bar,...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 Row/Ride/Ski PT/Alt Bridge Reach/Frog Jump 2×10/10/10 (NR) SA Push Plus 2x10e (NR) Strength/Power Floor Press (Strength Ladder) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, Then Sets of 1 Working to HBD WT or 1RM *Suggested HBD WT: S-AC to 65/95, Rx-75/135, Rx+95+/155+ *18 Minute Clock – 2 Min Rest Conditioning...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Pull Plus 2x5e/10/10 (NR) F-Rack Rotation + Front Squat 2×10 @ Bar (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70% w/1s Pause) *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...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 Row/Ride/Ski 90s Jumping Jack Tabata F-Rack Rotation/Front Squat/Strict Press 2×10/5/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 2 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) 4 Front Squat (Same WT As Above) 6 Calorie RRS Switch Every Completed Round *Record Total Team Rounds +...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Standing Calf Stretch 1 Min Each (Group) OH Arm Swing/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Skill Practice Pistols (18 Min) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step...Read More