Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/Pull Plus 2x5e/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Sumo Deadlift (Strength Ladder) 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-125/185, Rx+185/275 *18 Minute Clock – (2-3 Min Rest) – Dead Stop...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner MB Toss (S-AC, Rx-14/20) F-B Arm Circles/Frog Jump/SA Push Plus 2x10e/10/10e (NR) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 200m Run (S-100m) 5 Box Jumps (S-Step Up to AC, Rx-20/24, Rx+24/30) MAX Alt DB Snatch (S-AC to 20/35, Rx-35/50) *5 Rounds Each – Switch Every...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Ration/Air Squat 2×10/10/10 (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 – Rounds and Reps) AMRAP12 4...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/OHS/Basic Kip 2x5e/10/10 (NR) PVC Power Snatch Turnover Drill 3×3 (Hip/Hang/Full) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 10 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+85/135) – Switch Every 2 Reps 16 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) – Switch Every 4 Reps 200m Run –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Alt Bridge Reach/SL Wall Reach 2×10/10/5e (NR) 3s Pause Air Squat 2×8 (30s) Skill Practice Hang 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. Hang Clean:...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 PVC Halo/Shin Box Rotation/Frog Jump 2x5e/10/10 (NR) SL Glute Bridge 2x10e (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@65%, 3@75%, Then 4×2@85% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – 2 Min Rest – Dead Stop Reps Conditioning Metcon...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/Pull Plus 2×10/10/10 (NR) F-Rack Rotation + FS 2×10/5 @ Bar (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-65/95, Rx-105/155, Rx+135+/205+ *18 Min Clock – 2 Min Rest – 2010 Tempo Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/TMC/SL Wall Reach 2x10e/10/5e (NR) Air Squat 2×10 (30s) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 15 Wall Ball (S-MB Thruster, S2-AC, Rx-14/20) MAX Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Lax Ball Should E/R Smash (1 Min...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/SL Glute Bridge 2×10/10/10e (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...Read More