Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 8x Partner Rock Paper Scissors (Loser Completes 2 Burpees Each Round) PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Conditioning Partner AMRAP23 (AMRAP – Rounds and Reps) 16 Thruster – Switch Every 4 16 Burpee Bar Hop (S-Step) – Switch Every 4 16 Cal RRS – Switch...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Pull Plus/Assisted Hover Hold 2x5e/10/20s (NR) Skill Practice Hang Power Snatch + OH Squat (18 Min) 1. Tall Turnover Drill 1×5 @ PVC to Bar (Group) 1. High Hang Power Snatch + BTN Push Jerk 1×3+3 @ PVC to 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 Run/Row/Ride/Ski 2 Min Partner Sprint Relay PT/TMC/Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 1-3 Sets to Find 3RM) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 2+ Min Rest – ALL PRETTY Conditioning 7-Min TGU (AMRAP...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) OH Arm Swing/Lateral Lunge/SuperPeople 2×10/5e/10 (NR) Strength/Power Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Set w/ 5 Prone Swimmers at Slow Tempo *16 Min Clock –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 PT/TMC/Basic Kip 2×10/10/10 (NR) Conditioning Partner AMRAP20 (AMRAP – Rounds and Reps) 3 Squat Cleans (S-AC to 55/75, Rx-65/95, Rx+95+135+) 7 T2B (S-Sit-Up/HKR, Rx-T2B) 10 RRS*Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Kneeling...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 Sprint + Bear Crawl PVC Halo/Frog Jump/Wall Angel 2x5e/10/10 (30s) Skill Practice Rope Climb (15 Min) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of 2-3 Traditional...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 OH Arm Swing/TMC/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3@@70%, 3@75%, 3+@80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2+ Min Rest –...Read More