Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circle/Shin Box Rotation/Prone Swimmer 2x10e/10/5 (NR) 3s Pause Air Squat 2×8 (30s) Skill Practice Clean (18 Minutes) 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. 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 PVC Halo/Reverse Lunge/Squat Thrust 2x5e/5e/5 (NR) Prone Swimmer 2×6 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75%) 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) – Last Set Plus Set Conditioning Metcon...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/Air Squat 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – Dead Stop Reps Conditioning Metcon (AMRAP – Reps) EMOM10...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) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 5 Push-Up (S-Elevated/Knee, Rx-C2F, Rx-HSPU) 8 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135) 100m Run Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/Reverse Lunge/Vertical Jump 2×10/5e/5 (NR) Prone Swimmer 2×6 (30s) Skill Practice Kipping Pull-Up (18 Minutes) Step 1: Pull Plus 2×10 (Group Rotation) Step 2: Basic Kip 2×10 (Rest 60s) Option1: Ring Row + Dead Hang 5+10s (Rotational Rest) Option2: Basic Kip + Dead Hang 5+10s...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 Partner Squat Thrust Ladder 2×1-4 (30s) PVC Halo/Shin Box Rotation/SuperPeople 2x5e/10/10 (NR) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% 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...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Rack Rotation + FS 2×10/5 @ Bar (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Rounds and...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/SuperPeople 2×10/10/10 (NR) Rack Rotation + OH Hold 2×10/15s (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 10 S2OH (S-AC to 65/95, Rx-95/135, Rx+105+/155+) – Switch Every 5 14 Wall Ball (S-MB Thruster to AC, Rx-14/20) – Switch Every 7 18 Cal RRS –...Read More