Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Wall Angel 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...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 PVC Halo/TMC/SL Wall Reach 2×10/10/5e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (Work up to 3RM) 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...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/Shin Box Rotation/Lateral Lunge 2×10/10/5e (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 – 90s Rest...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/OHS/SOTS Press 2x10e/10/10 (NR) PVC 3 Position Power Snatch Drill 2x2e (Group-15s Rest) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 3 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) 6 OHS (S-AC to 55/75, Rx-65/95, Rx+95/135) MAX Cal RRS *Switch Every Round – Record Team Cals Mobilize Kneeling Lat...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Vertical Jump 2x5e/10/5 (NR) Plank Push-Through 2×10 (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 – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) F-B Arm Circle/Lateral Lunge/Wall Angel 2x10e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP22 9 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) 12 Push-Up (S-Elevated/Knee, Rx-C2F) 15 Air Squat (use MB if needed) 18 Cal RRS *If applicable – wear a 14/20 lbs...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 PVC Halo/TMC/SL Glute Bridge 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3@@70%, 3@75%, 3+@80% or) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2+ Min Rest – ALL PRETTY Conditioning Metcon (Time)...Read More