Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Frog Jump 2x5e/10/10 (NR) BB Good Morning 2×10 @ Bar (30s) 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 Metcon...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) F-Rack Rotation/Back Rack Flex 2×10/10 (30s) 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...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 Warm-up 2 Min Row/Ride/Ski McKenzie Press-Up/TMC/Vertical Jump 2×10/10/5 (NR) Prone Swimmer 2×8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 4 SA DB Devil’s Press (S-AC, Rx-20/35, Rx+35/50) 7 Cal RRS *Switch Every Completed Round *Record Total Team Rds + Reps Mobilize Kneeling Lat Stretch (1 Min Each)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Alt Bridge Reach/SL Glute Bridge 2x5e/10/10e (NR) Basic Kip 2×10 (30s) Skill Practice Power Clean (18 Min) 1. Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 3. Front Squat 2×5 @ Bar (Group) 3. Power Clean: 3@Bar,...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 2 Min Partner MB Toss @ 14/20 PT/TMC/Wall Angels 2×10/10/10 (NR) 3s Pause Air Squat 2×5 (30s) Strength/Power Overhead Squat (Build up to HBD 1) 5@Bar, 5@50%, 3@60%,1@70%, 1@80%, 1@90%, 1@95-100%, 1@100-105% (if Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *20 Minute...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power BB Dead Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – (90s Rest) – Keep it CRISPY Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/SL Glute Bridge 2×10/10/10e (NR) PVC Snatch Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Reps) Partner E2MIN (20MinClock) 5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) 10 Air Squat MAX Cal RRS *5 Rounds Each – Switch Every 2 Min...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