Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/Basic Kip 2×10/10/10 (NR) PVC Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 10 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) – Switch Every 5 12 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 3 16 Cal RRS – Switch Every 8...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/Reverse Lunge/SA Push Plus 2×10/5e/10e (NR) Wall Angels 2×10 (30s) Skill Practice Split Jerk (18-20 Minute Clock ) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group)...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 Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/SL Glute Bridge 2x5e/10/10e (NR) Strength/Power Sumo Deadlift (18 Minute Clock) 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...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/3s Pause Air Squat 2×10/10/8 (NR) Basic Kip 2×10 (Group Rotation) Strength/Power Back Squat ( 5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Alt Bridge Reach/Basic Kip 2×10/10/10 (NR) Rack Rotation + Front Squat 2×10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 Squat Clean (S1-AC to 55/75, Rx-65/95, Rx+95+/135+) 6 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 9 RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/Shin Box Rotation/Plank Push-Through 2x10e/10/10 (NR) Banded Lateral Step 2x12e (30s) Skill Practice Pistols (Pistol/SL Squat Practice (18 Min)) 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...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 McKenzie Press Up/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR) SuperPeople 2×10 (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 – (2-3 Min 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) Pull Plus 2×12 (Group Rotation) 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