Bluprint Fitness – BPBASELINE Warm-up Take Pictures:) PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record Total Rds+Reps Mobilize Chest Stretch (1 Min) Wall Stretch (1...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Triceps Stretch (1 Min Each) PVC Halo/Air Squat/SA Push Plus 2×10/10/10e (NR) Strength/Power Push Press (Strength Ladder ) 1. Rack Rotation + OH Hold 2×10/15s (Group) 2. Push Press 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% or HBD WT *60-90s Rest Between Sets *16 Min Clock...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Frog Jump 2×10/10/10 (NR) Banded Lateral Step 2x10e (NR) Strength/Power Back Rack Lunge (10@BW, 10@Bar-LBD WT, Then 4×10@HBD WT) *IF No Numbers, Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+95+/135+ *15 Min Clock * 90s Rest Alternating Reps Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP8...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) OH Arm Swings/SL Glute Bridge/T-Spine Rotation 2×10/5e/5e (NR) BW TGU 1x1e (Group) Conditioning Metcon (Calories) Partner E2MIN (24MinClock) 4 DB TGU (S-BW to AC, Rx-20/35, Rx+35/50) MAX Cal RRS *6 Rounds Each – P1 Work/P2 Rest – Record Team Cals Mobilize...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Prone Swimmers 2×6 (30s) Skill Practice Rack Position Prep (Group) 1. Kneeling Lat Stretch: 1 Min Each 2. Rack Rotation + Back Rack Flex: 2×10/10 (30s) 3. Front Squat + S2OH: 2×5/5 (30s) Conditioning Metcon (Weight) DT EMOM15 Min1: 12 DL...Read More

Bluprint Fitness – BPBASELINE Warm-up Take Pictures:) PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record Total Rds+Reps Mobilize Chest Stretch (1 Min) Wall Stretch (1...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) SuperPeople 2×10 (30s) Strength/Power Power Snatch + OHS (15 Minutes ) 1. PVC Turnover Drill 2×3 (Group) 2. OHS + SOTS Press 2×5/5 @ PVC (Group) 3. Power Snatch + OHS: 4×2+3@HBD *(S-Bar to 55/75, Rx-65/95, Rx+80+/135+) *60-90s Rest Between Sets Conditioning Metcon...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Pull Plus 2×10 (Group Rotation) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 5@60%, 3@70%, Then 4×3@80-85% or HBD) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *16 Min Clock * 1-3 Min Rest * DEAD STOP REPS Conditioning...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/SL Wall Reach 2x5e/10/5e (NR) PVC Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP25 3 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) 6 DL (same WT as above) 9 Cal RRS *P1 Work/P2 Rest – Switch Every Completed Round...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/Air Squat/SA Push Plus 2×10/10/10e (NR) Skill Practice Handstand Push-ups (18 Minute Strict Practice) 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:...Read More