Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata PT/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR) Strength/Power Bulgarian Split Squat (8e@BW, Then 4x8e@HBD WT) Back Foot Elevated on Box/Bench*Chase Each Work Set w/ 30s Glute Bridge *Suggested WT: S-BW to 20/35, Rx-35/50 *90s Rest – 13 Min Clock Conditioning Metcon (Time) 4RFT...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press Up/Shin Box Rotation/PVC HInge 2×10/10/10 (NR) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 6 DL (S-AC to 80/115, Rx-125/155, Rx+155/225) 12 Wall Ball (S-MB Thruster to AC, Rx-14+/20) Max Cal RRS *5 Rounds Each – Switch Every 2 Min *Record...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (NR) SA Push Plus 2x10e (NR) Skill Practice Hang Snatch (18 Minutes ) 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...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 Partner Squat Thrust Ladder 2×1-4 (30s) F-B Arm Circle/Reverse Lunge/Prone Swimmer 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 3xAMRAP7 (25MinClock) 8 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) 12 DB Lunge (S-AC to 20/35, Rx-35/50) 15 Sit- Up 20 Cal RRS *2 Min Rest Between AMRAPS –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) F-Rack Rotation + F-Squat 2×10/5 (30s) Strength/Power Front Squat (18 Min Clock ) 5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 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+125+/205+ *18 Minute...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/Lateral Lunge/SL Glute Bridge 2x10e/5e/10e (NR) SuperPeople 2×10 (30s) Conditioning 5k Run (Time) Max Effort 5k RunRun/Walk 5K Record Time Cool Down Side Plank 3x30s Each (30s) S-Bent Lower Leg Mobilize Frog Stretch (2 Min) Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/Frog Jump 2×10/10/10 (NR) Plate Good Morning 2×10 @ 10/15 Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 4 DL (S-AC to 65/95, Rx-95/135, Rx+125+/205+) 5 Tank Inchworm (S-Inchworm, Rx-Tank Inchworm) 8 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/Prone Swimmer 2×10/10/5 (NR) Kneeling Forearm Stretch (1 Min) Skill Practice Handstand Push-ups (18 Minutes ) 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 – 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