Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Wall Reach 2×10/10/5e (NR) Rack Rotation + Front Squat 2×10/5 (30s) Conditioning Metcon (AMRAP – Reps) Partner E2MIN (20MinClock) Cash In: 200m Run 5 Thrusters (S1-MB to 55/75, Rx-65/95) 5 Burpee Bar Hops (S-Step, Rx-Jump) *5 Rounds Each – Switch Every 2 Min – Record Total...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) SA Push Plus 2x10e (NR) Skill Practice Hang Snatch (3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT) 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...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/TMC/Air Squat 2×10/10/10 (NR) Plate Good Morning 2×10 @ 10/15 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (90-120s Rest) – Dead Stop Reps Conditioning Metcon (AMRAP...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Pull Plus 2×12 (Group Rotation) Strength/Power Back Rack Lunge (12@Bar, 10@LBD, Then 4×12@HBD WT) *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 – Reps) EMOM10 Min1:...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Standing Twists/Frog Jump 2×10/10/10 (NR) PVC Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Power Clean (S-AC to 55/75, Rx-65/95, Rx+95+/135+) – Switch Every 4 12 Wall Walk (S-Inchworm, Rx-Wall Walk, Rx+HSPU) – Switch A.N. 20 Cal RRS – Switch Every...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Lateral Lunge/SA Push Plus 2x5e/5e/10e (NR) Pull Plus 2×12 (Group Rotation) Skill Practice T2B/HKR (T2B Practice (18-20 Min)) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if...Read More

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Metcon (AMRAP – Rounds and Reps) BPBASELINE 2021 10 MIN AMRAP 6 Burpees 9 Air Squat (Use MB if needed) 12 Cal Row/Ride/Ski – Record total Rounds + 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/SuperPeople 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (90-120s Rest) – Dead Stop Reps Conditioning Metcon (Time) 3RFT (12MinCap)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Rack Rotation + Back Rack Flex 2×10/10 (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 – (90-120s Rest) – Keep it CRISPY Conditioning Metcon (AMRAP – Reps)...Read More