Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PVC Halo/Shin Box Rotation/SuperPeople 2x5e/10/10 (NR) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *16 Minute Clock – (2 Min Rest) – Pick Appropriate WT...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Rack Rotation + FS 2×10/5 @ Bar (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Rounds and...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/SuperPeople 2×10/10/10 (NR) Rack Rotation + OH Hold 2×10/15s (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 10 S2OH (S-AC to 65/95, Rx-95/135, Rx+105+/155+) – Switch Every 5 14 Wall Ball (S-MB Thruster to AC, Rx-14/20) – Switch Every 7 18 Cal RRS –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Vertical Jump 2x5e/10/5 (30s) Basic Kip 2×10 (30s) Skill Practice Power Snatch (18 Minutes ) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. Power Snatch PVC Turnover Drill 2×3 (Group) 3. Power Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT *Suggested HB WT:...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 (Group) Strength/Power Back Squat (18 Minutes to find 3RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, Then 1-2 Sets to Find 3RM (80-90%) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Lateral Lunge/Squat Thrust 2×10/5e/5 (NR) SA Push Plus 2x10e (NR) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *15 Min Clock – 1.5-2 Min Rest Conditioning Metcon (AMRAP – Reps) EMOM12...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) F-B Arm Swing/TMC/SuperPeople 2×10/10/10 (NR) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 8 Goblet Squat (S-AC to 20/35, Rx-35/50) 8 Burpee DB Hop (S-Step) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Static Scorpion...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Reverse Lunge/SA Push Plus 2x5e/10/10e (30s) Prone Swimmer 2×6 (30s) Skill Practice Handstand Push-ups (18 Minutes ) 1. Plank Push-Through 2×5 (Room Rotation) 2. 10s Tripod Hold 2x10s (Room Rotation) 3. Tripod w/ Leg Lift Variation – Single or Double 2x10s (Room Rotation) *Option1: Pike Push-Up...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/TMC/SL Wall Reach 2×10/10/5e (NR) 3s Pause Air Squat 2×8 (Group) Strength/Power Back Squat (16 Minute Clock ) 5@Bar, 5@50%, 3@65%, 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 *16 Min Clock – 2 Min Rest –...Read More