Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Reverse Lunge/Prone Swimmer 2×10/5e/5 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 3 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU) 5 Wall Ball (S-AC, Rx-14/20) 7 Cal RRS *Switch Every Completed Round *Record Team Rds+Reps Mobilize Forearm Chest Opener (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) 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 HBD...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 PT/TMC/SL Glute Bridge 2×10/10/10e (NR) 3s Pause Air Squat 2×8 (Group) Strength/Power Back Squat (20 Minutes to Find 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock * 2-3...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Prone Swimmer 2×8 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press*IF No #’s Suggested HBD WT : S-Bar to 55/75, Rx-65+/95+ *16 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Reps) EMOM12 Min1:...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/SA Push Plus 2×10/10/10e (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 8+10s (Rotational Rest) Option2: Jumping Pull-Up + Dead Hang 5+10s...Read More

Bluprint Fitness – BPZONE Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swing/Lateral Lunge/DB Hang C&J 2×10/5e/3e (30s) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit (29MinClock) Alt DB Hang C&J (S-AC to 20/35, Rx-35/50) – Max Reps DB Goblet Hold Heel Pumps – Max Reps Sky Dive Hold Squat Thrust –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) SL Glute Bridge 2x10e (30s) Strength/Power Front Rack Lunge (10@BW,10@Bar-LBD WT, Then 4×12@HBD WT(Alternating)) *Suggested HBD WT : S-AC to 55/75, RX-65/95, Rx+85+/115+ *16 Min Clock – 2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 5 Strict Press (S-Bar to...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Frog Jump 2×10/10/10 (NR) Standing Turnover + Rack Rotation 2×5/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 6 Hang Power Clean (S-Bar to 65/95, Rx-95/135, Rx+105+/155+) 8 Wall Ball (S-AC, Rx-14/20) 10 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Reverse Lunge/McKenzie Press Up 2x5e/5e/10 (NR) Prone Swimmer 2×6 (30s) Skill Practice Handstand Push-ups (18 Minutes ) 1. Plank Push-Through 2×5 (Room Rotation) 2. 10s Tripod Hold 2x10s (Room Rotation) 3. Tripod w/ Leg Lift Variation – Single or Double 2x10s (Room Rotation) Option1: Pike Push-Up...Read More