Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/Air Squat 2×10/10/10 (NR) Rack Rotation + Back Rack Flex 2×10/10 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+ *18 Minute Clock – (90-120s Rest) – Full ROM Conditioning Metcon (Calories)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2x10e/10/10 (NR) SuperPeople 2×10 (30s) Strength/Power Push Press (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 90s Rest – CRISPY Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 200m Run (S-150m)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Plank Tap Out 2×10/10/20 (NR) Rack Rotation + Front Squat 2×5/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 4 Front Squat (S1-AC to 55/75, S2-65/95, Rx+95+/135+) 5 Tank Inchworm (S-Inchworm, Rx-Tank Inchworm, Rx+HSPU) 8 Cal RRS *Partner’s Switch In “A-B”...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/Standing Twists/SuperPeople 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (Group) Skill Practice Snatch Balance (18 Minutes ) Snatch Balance 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...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 McKenzie Press-Up/Shin Box Rotation/Frog Jump 2×10/10/10 (NR) SL Glute Bridge 2x10e (NR) Strength/Power Deadlift (Work up to HBD 1) 5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *21 Minute Clock – 2 to...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Lateral Lunge/SA Push Plus 2x5e/5e/10e (NR) TGU 2x1ea (30s) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit (20MinClock) TGU (S-AC, Rx-20/35, Rx+35/50) – Max Reps Sky Dive Hold Squat Thrust – Max Reps Goblet Hold Box Step Up (S-AC, Rx-20/35, Rx+35/50) Glute Bridge *3 Rounds – Min...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR) Prone Swimmer 2×6 (30s) Strength/Power Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) AMRAP11 (Reference 4/12) Cash-In:...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Group C&J @ PVC to Bar 3×3 (Group) Conditioning Metcon (AMRAP – Reps) Partner E2MIN 7 Clean & Jerk (S-AC to 55/75, Rx-65/95, Rx+95+/135+) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min – Record Total Team Reps Mobilize Lateral Highway...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Swing/Lateral Lunge/Wall Angel 2×10/5e/10 (NR) Pull Plus 2×10 (Group Rotation) Skill Practice Handstand Push-ups (18 Minutes ) 1. 10s Tripod Hold 2x10s 2. Tripod w/ Leg Lift Variation – Single or Double 2x10s 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option1: Pike Push-Up –...Read More