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/Shin Box Rotation/Air Squat 2×10/10/10 (NR) F-Rack Rotation + Pause F-Squat 2×10/3 (30s) Strength/Power Front Squat ((20 Minute Clock)) 5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+ *20 Minute Clock – (2 Min...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (NR) Prone Swimmer 2×5 (15s) 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 (Weight) EMOM12 (Stagger Start) Min1: 3...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/SA Push Plus 2×10/10/10e (NR) F-Rack Rotation + Thruster 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP 12 Front Squat (S1-AC to 55/75, S2-65/95, Rx-95/135) – Switch Every 3 16 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) – Switch Every 4 100...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Lateral Lunge/Burpee 2x5e/10/5 (NR) Wall Angel 2×10 (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 (Rotational...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/Air Squat 2×10/10/10 (NR) F-Rack Rotation + Pause F-Squat 2×10/3 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% or HBD) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+ *18 Minute Clock – (2 Min Rest) – Full ROM Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata PT/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR) Strength/Power Bulgarian Split Squat (8e@BW, Then 4x8e@HBD WT) Back Foot Elevated on Box/Bench*Chase Each Work Set w/ 30s Glute Bridge *Suggested WT: S-BW to 20/35, Rx-35/50 *90s Rest – 13 Min Clock Conditioning Metcon (Time) 4RFT...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/PVC HInge 2×10/10/10 (NR) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 6 DL (S-AC to 80/115, Rx-125/155, Rx+155/225) 12 Wall Ball (S-MB Thruster to AC, Rx-14+/20) Max Cal RRS *5 Rounds Each – Switch Every 2 Min *Record...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (NR) SA Push Plus 2x10e (NR) Skill Practice Hang Snatch (18 Minutes ) 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...Read More