Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Basic Kip or Pull Plus 2×10 (Group Rotation) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% 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...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Wall Reach 2×10/10/10 (NR) PVC Hinge 2×8 (30s) Strength/Power BB RDL (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo) Romanian Deadlift*Suggested HBD WT : S-AC to 65/95, Rx-95/135, Rx+105+/155+ *16 Min Clock – 2 Min Rest Conditioning Metcon (Calories) EMOM10 Min1: 5 HSPU (S1-Inchworm, S2-Tank...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/OHS/SOTS Press 2×10/10/10 (30s) PVC Snatch Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 3 Power Snatch (S- AC, 55/65, Rx-65/95,Rx+95/135) 6 Air Squat 9 RRS Cals *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Static...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/10/10e (NR) 3s Pause Air Squat 2×5 (30s) Strength/Power Thruster ( 4×8@HBD WT) Thruster (15-18 Min) 1. Rack Rotation + Back Rack Flex 2×10/10 (Group) 2. Thruster 2×5 @ Bar (Group) 3. Thruster: 4×8@HBD WT *Suggested HBD WT: S-Bar to 55/75,...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Banded Lateral Step 2x10e (NR) Strength/Power Deadlift (5@Bar, 5@50%, 5@60%, 3@70%, Then 4×3@80% or HBD WT) *IF No Numbers, Suggested HBD WT : S-AC to 65/95, Rx-105/155, Rx+125+/185+ *2 Min Rest *16 Min Clock Conditioning Metcon (AMRAP – Reps) AMRAP10 6 Strict Press...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Glute Bridge 2×10/10/10e (NR) Tempo Clean/Rack Rotation/Front Squat 2×5/10/5 (30s) Conditioning 12 Days of Bluprint 2020 (Time) Complete the exercises below following the rep scheme that mimics the 12 Days of Christmas Song Sequence: 1, then 2/1, then 3/2/1, then, 4/3/2/1, etc. *************************************************** 1 TGU (S-AC...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Air Squat/Prone Swimmer 2x5e/10/5 (NR) Vertical Jump 2×5 (30s) Skill Practice Split Jerk (18 Minutes ) 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) 5. Split Jerk:...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (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, Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+95+/135+ *1.5-2 Min Rest * 16 Min Clock Conditioning Metcon (AMRAP –...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/TMC/3s Pause Air Squat 2×10/10/5 (30s) Rack Rotation + FS 2×10/5 @ Bar (Group) Tempo Clean @ Bar 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 10 Squat Clean (S-AC to 55/75, Rx-65/95, Rx+95+/135+) – Switch Every 2 20 Burpee – Switch...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Standing Y’s 2×12 @ BW to 5# (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...Read More