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/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Pull Plus 2×10 (Group Rotation) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×3@75-80% or HBD) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock * 2-3 Min Rest * ALL PRETTY Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/3s Pause Air Squat/SA Push Plus 2x10e/10/10e (NR) PVC Hinge 2×10 (30s) Strength/Power Bent Over Row (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15 Min Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) EMOM10...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/PVC Hinge/Frog Jump 2x5e/10/10 (NR) Basic Kip or SuperPeople 2×10 (Group Rotation) Conditioning Metcon (Calories) Partner E2MIN (24MinClock) 8 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 8 DL (S-AC to 65/95, Rx-95/135, Rx+125+/185+) MAX Cal RRS *6 Rounds Each – Switch Every 2 Min Mobilize Lax Ball Standing...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/SA Push Plus 2×10/10/10e (NR) Rack Rotation + Back Rack Flex 2×10/10 (30s) Skill Practice Push Jerk (18 Minutes) 1. Jump & Land 1×3 (Group) 2. Jump & Punch 1×3 (Group) 3. Push Jerk w/ PVC 1×3 (Group) 5. Push Jerk: 3@Bar, Then 4×3@LBD WT *Suggested...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 PVC Halo/TMC/SL Wall Reach 2x5e/10/5e (NR) Air Squat 2×12 (30s) 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 *16 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (Calories) Partner 12-Min...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/Shin Box Rotation/SL Glute Bridge 2x10e/10/10e (NR) Reverse Lunge 2×10 @ BW (30s) Strength/Power Split Squat (5e@Bar-LBD WT, Then 4x8e@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+ 80+/115+ *15 Min Clock – 2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps)...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Rack Rotation + Tempo Clean 2×10/3 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 2 Squat Cleans (S-Bar to 55/75, Rx-65/95, Rx+95+/135+) 5 Sit-Ups 7 Cal RRS *Switch Every Completed Round *Record Team Rds + Reps Mobilize Lax Ball Standing Trap...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Standing Twist/Frog Jump 2x5e/10/10 (NR) Prone Swimmer 2×6 (30s) Skill Practice T2B/HKR (18 Minutes) Step 1: Hollow + Arch Hold 2x10s Each Step 2: Basic Kip – Slow Motion 2×3-5 Step 3: Kip + K2C 2×3-5 Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.)...Read More