Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner Oklahoma Sprint Relay McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10/ (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×3@70-80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (90-120s Rest) – Dead Stop Reps Conditioning 8RFT (14MinCap)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/Wall Angel 2×10/10/10 (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+ *16 Minute Clock – 2 Min Rest – Pick Appropriate WT Conditioning EMOM10...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 Run/Row/Ride/Ski 2 Min Partner Sprint Relay PT/Alt Bridge Reach/SuperPeople 2×10/10/10 (NR) Conditioning Partner AMRAP22 (AMRAP – Rounds and Reps) 4 HSPU (S-Push Variation/Abbr HSPU, Rx-Kipping, Rx+Strict) 7 Box Jump (S-AC or Step Up, Rx-20/24, Rx+24/30) 10 Cal RRS*Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Min OH Arm Swing/Basic Kip/Assisted Hover Hold 2×10/10/20s (NR) Skill Practice Pistols (18 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Decent...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 Run/Row/Ride/Ski Partner Spider Lunge + Skip 2xGLap McKenzie Press Up/TMC/SL Glute Bridge 2×10/10/10 (NR) Strength/Power Sumo Deadlift (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 *22 Min Clock – 2 Min Rest – BIG...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Transfer @ 14/20 PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR) Strength/Power DB SA Row (8e@LBD WT, Then 4x10e@HBD WT) Single arm row performed on a bench/box.*Chase Each Work Set w/ 20s HS Hold or 30s High Plank *Suggested HBD WT: S-20/35, Rx-35/50, Rx+40+/55+ *16...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (NR) Conditioning Partner AMRAP20 (AMRAP – Rounds and Reps) 10 Thruster (S-AC to 55/75, Rx-65/95, Rx-80/115) – Switch Every 5 20 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) – Switch Every 5 40 RRS – Switch Every 10*Record...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint Relay (GLap Switch) PT/TMC/Air Squat 2×10/10/10 (NR) Conditioning Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowDetails & Scaling: T2B(S1-Sit Up, S2-HKR, Rx-T2B)...Read More