Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press Up/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (90-120s Rest) – Dead Stop Reps Conditioning...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Glute Bridge 2×10/10/10e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – Keep it CRISPY Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Power Clean + F-Rack Rotation + Push Press 2×3/5e/3 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 12 Clean & Jerks (S-AC to 65/95, Rx-95/135, Rx+105+/155+) – Switch Every 3 20 Air Squats – Switch Every 10...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) F-B Arm Circle/Frog Jump/Pull Plus 2x10e/10/10 (NR) Skill Practice Toes-To-Bar (18 Minutes) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable):...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 OH Arm Swings/Shin Box Rotation/SuperPeople 2×10/10/10 (NR) F-Rack Rotation + Strict Press 2×10/5 @ Bar or LBD WT (30s) Strength/Power Strict Press (Work up to 1RM) Strict Overhead Press5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *IF No Numbers Use 1RM Template: S-AC...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Pull Plus 2×10 (30s) Conditioning BLM Hero WOD – Ahmaud (AMRAP – Rounds and Reps) AMRAP20 Cash-In: 1-Mile Run 5 Strict Pull-Up (S1-RR/Jumping, S2-Kipping Chin, Rx-Strict Chin) 8 Burpee 25 Air Squat *Rx+ 14/20 Vest *Record Total Rds + Reps In honor of...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Toe Tap Tabata PT/TMC/SL Glute Bridge 2×10/10/10e (NR) Conditioning Metcon (Calories) Partner E2MIN 200m Run (S-100m Run) 10 Sit Ups MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Lying Hamstring Stretch (1 Min Each) Static Scorpion Stretch (1...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (30s) Skill Practice DT Prep 1. F-Rack Rotation + Back Rack Flex 2×10/10 (30s) 2. DL + HPC + S2OH 2x3e @ Bar (30s) 3. Athlete Specific Warm-Up (3-5 Min) Conditioning DT (Time) 5 Rounds for...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