Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Wall Angel 2×10/10/10 3s Pause Air Squat 2×8 (30s) Skill Practice Snatch (18 Minutes ) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. Full Snatch PVC Turnover Drill 2×3 (Group) 3. Snatch: 3@PVC/Bar, 2@LBD WT, Then 4×2@Skill Practice WT Suggested HB WT: S-Bar to 55/75,...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 PT/TMC/SA Push Plus 2×10/10/10e (NR) F-Rack Rotation + Thruster 2×10/5 @ Bar (30s) Strength/Power Push Press (Strength Ladder ) *Push Press Strength Ladder: 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/SL Wall Reach 2×10/5e/10 (NR) Frog Jump 2×10 (30s) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – Keep it CRISPY Conditioning Metcon...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circle/TMC/Air Squat 2×10/10/10 (NR) Good Morning + Front Rack Rotation 2×5/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 2 Power Clean (S-AC to 65/95, Rx-95/135, Rx+125/185) 4 Burpee Bar Hop 7 Cal RRS *Switch Every Round *Record Total Team Rds...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/Standing Twist/Prone Swimmer 2×10/10/5 (NR) Skill Practice Handstand Push-ups (18 Minutes ) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option...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/Air Squat 2x5e/10/10 (NR) Wall Angel 2×10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 5@60%, 3@70%, 2@75, Then 4×2@80%,HBD) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – 2 Min Rest Conditioning Metcon (Calories) E2MIN (10MinClock) 5...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Glute Bridge 2×10/10/10e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 4×2@70-80% or HBD) *2s Pause *If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – Keep it CRISPY Conditioning Metcon...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (30s) Basic Kip 2×10 (30s) Conditioning Metcon (Calories) Partner E2MIN 5 OHS (S-PVC to 55/75, Rx-65/95, Rx+80/115) 9 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Kneeling Hip Flexor Stretch (1 Min...Read More