Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Min F-B Arm Circles/3s Pause Air Squat 2x10e/5 (NR) 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-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 2 Min Rest – High Elbow Focus Conditioning Amrap9 (AMRAP –...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 3 Minutes “You’ve Been Served” (3 Burpee Penalty) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Conditioning Partner AMRAP22 (AMRAP – Rounds and Reps) 1 Wall Walk (S1-Inchoworm, S2-Abbr WW, Rx-Full ROM WW) 3 DL (S-AC to 95/135, Rx-125/185, Rx+155/225) 7 Cal RRS*Switch Every Completed Rounds *Record...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Spider Lunge + Back Pedal 2xGLap (NR) PT/TMC/Air Squat 2×10/10/10 (NR) Skill Practice Hang Snatch (18 Min Clock) 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 WT:...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 Locomotor Movements 5 Min Barbell Good Morning 2×10 @ Bar (30s) Strength/Power Snatch Grip Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+175/250 *20 Min Clock – 2 Min Rest – Wide Grip Conditioning...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint + Bear Crawl (GLap Switch) PVC Halo/Shin Box Rotation/Prone Swimmer 2x5e/10/5 (NR) Strength/Power Push Press (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT) *Suggested HBD WT: S-AC to 55/75, Rx-80/115, Rx+95+/135+ *16 Minute Clock – 90s Rest – Vertical Dip & Drive 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 – 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 MB Toss @ 14/20 PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Conditioning Partner E2MIN (20MinClock) (Calories) 10 Thruster (S-MB to 55/75, Rx-65/95, Rx+80/115) MAX Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Chest Stretch (1 Min Each) Wall...Read More