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 Partner Frog Jump Ladder 2×2-8 (30s) F-B Arm Circles/TMC/Assisted Hover Hold 2x10e/10/20s (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD WT w/ 5-3-1 Pause) *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 Run/Row/Ride/Ski Locomotor Movements 5 MIn OH Arm Swing/SL Glute Bridge/Prone Swimmer 2×10/10e/5 (NR) Strength/Power Single Leg Deadlift (SLDL) (8@BW, 5e@LBD, Then 4x8e@HBD WT) *Suggested HBD WT : S-BW to 20/35, Rx-35/50 *Chase Each Set w/ 30s Glute Bridge *16 Min Clock – 90s Rest – Slow Tempo Conditioning...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 8x Partner Rock Paper Scissors (Loser Completes 2 Burpees Each Round) OH Arm Swing/Lateral Lunge/Wall Angel 2×10/5e/10 (NR) Conditioning Partner AMRAP23 (AMRAP – Rounds and Reps) 12 Front Rack Lunge (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 6 18 Squat Thrust Bar Hop (S-Step) – Switch...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner Sprint + Bear Crawl McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Skill Practice Hang Power Clean (18 Min) 1. Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 3. Tall Turnover 2×5 @ Bar (Group)...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 Locomotor Movements 5 MIn Assisted Hover Hold 2x30s (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 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 2 Min Rest – ALL PRETTY Conditioning 45/15 Circuit (11MinClock) (AMRAP –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint Relay PVC Halo/Shin Box Rotation/Pull Plus 2x5e/10/10 (NR) Strength/Power Split Squat (8e@Bar, 5e@LBD WT, Then 4x8e@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Barbell in back rack *15 Min Clock – (90s Rest) – Keep it CRISPY Conditioning EMOM10 (AMRAP...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Lateral Lunge 2×10/10/5e (NR) PVC Power Snatch Turnover Drill 2×3 (Group) Conditioning Partner AMRAP22 (AMRAP – Rounds and Reps) 1 Wall Walk (S1-Inchworm Variation, S2-Abbr WW, Rx-Full WW) 3 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) 7 Air Squat (use MB if needed)*Partner’s Switch In “A-B” Fashion...Read More