Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Pull Plus 2×10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press*Suggested HBD WT: S-AC to 45/65, Rx-55/85, Rx+65+/95+ *16 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 5 Front Squat...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner MB Toss 14/20 PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 10 Alt Devil’s Press (S-AC, Rx-20/35, Rx+35/50) MAX Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Lax Ball Glute Rotation (2 Spots...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 F-B Arm Circle/Air Squat/Wall Angel 2x10e/10/10 (NR) Plank Push-Through 2×8 (30s) Skill Practice Handstand Push-ups (18 Min) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1:...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

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Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Glute Bridge 2×10/10/10e (NR) B-Rack Flex/F-Rack Rotation/Front Squat 2×10/10/5 @ Bar (30s) Strength/Power Power Clean + Front Squat (Work up to crispy HBD 1+1) 3+3@Bar, 3+2@LBD, Then 3+1@HBD, 2+1@HBD, 2+1@HBD, 1+1@HBD, Crispy WT *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *18 Min Clock – 90s...Read More