Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata PT/Air Squat/Basic Kip 2×10/10/10 (NR) 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...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (NR) F-Rack Rotation + S2OH 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 8 S2OH (S-AC to 65/95, Rx-95/135, Rx+105+/155+) – Switch Every 4 12 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) – Switch Every 6 20 Cal RRS...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Wall Angel 2×10/10/5 (30s) 3s Pause Air Squat 2×5 Skill Practice Snatch Balance (18-20 Minutes ) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. BTN Push Jerk @ PVC 2×3 (Group) 3. Snatch Balance 2×3 @ PVC (Group) 4. Snatch Balance: 3@Bar, 3@LBD WT, Then...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 Swing/TMC/Air Squat 2×10/10/10 (NR) Plate Good Morning 2×10 @10/15 (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 *18 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (Calories)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Pull Plus 2×12 (Group Rotation) 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+ *15 Min Clock – (90s Rest) – Keep it CRISPY Conditioning Metcon (AMRAP – Reps)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) F-Rack Rotation + Front Squat 2×10/5 @ Bar (30s) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 7 Thruster (S-AC to 55/75, Rx-65/95) 7 Burpee Bar Hop (S-Step Over, Rx-Jump Over) Max Cal RRS *5 Rounds Each – Switch Every 2 Min *Record...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PVC Halo/Bridge Reach/SA Push Plus 2x5e/10/10e (NR) Skill Practice T2B/HKR (18-20 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...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/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) 3s Pause Air Squat 2×8 (Group) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% 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 – ALL PRETTY Conditioning Metcon...Read More