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 PVC Halo/TMC/Frog Jump 2x5e/10/10 (NR) Pull Plus 2×10 (Group Rotation) PVC Turnover Drill 2×3 (Group) Strength/Power Power Clean (5@Bar, 3@50%, 3@60%, Then 4×3@70-75% or HBD WT) *If no numbers, suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+ *90s Rest * Fast Elbow Focus * 15 Min Clock...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) 3s Pause Air Squat 2×8 (Group) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers, suggested HBD WT: S-Bar to 65/95, Rx-95+/135+ *1.5-2 Min Rest Between Sets * 16 Min Clock Conditioning Metcon (Calories) EMOM10...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Basic Kip 2×10 (30s) Conditioning Metcon (AMRAP – Reps) EMOM21 Min1: 30s T2B (S-Sit Up/HKR, Rx-T2B) Min2: 30s Push-Up (S-Knee/Elevated, Rx-C2B) Min3: 30s Air Squat *Record Total Reps Cool Down Plate Shoulder E.R. 2x10e @ Slow Tempo (30s) Suggested WT: 2.5-10# Mobilize Lateral...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (NR) Pull Plus 2×10 (Group Rotation) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 5 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) 7 Front Squat (S-Bar to 55/75, Rx-65/95, Rx+95/135) 9 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) SL Wall Reach 2x8e (30s) Strength/Power Split Squat (8e@BW, 5e@Bar-LBD WT, Then 3x8e@HBD WT) *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *90s Rest Between Sets * 15 Min Clock Conditioning Metcon (AMRAP – Reps) AMRAP9 Ascending Ladder by 2’s Power Clean (S-Bar...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Shin Box Rotation/SA Push Plus 2×10/10/10e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP25 40 Cal RRS – Switch Every 10 Cals 30 Front Squat (same wt as below) – Switch Every 5 20 S20H (S-Bar to 55/75, Rx-65/95,...Read More

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/Alt Bridge Reach/Air Squat 2x10e/10/10 (NR) SL Wall Reach 2x8e (30s) Skill Practice Pistols (15-18 Minutes ) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1x2e (30s) 4. Box Step Up w/...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 Deadlift (20 Minutes (1RM)) 8@30-50%, 5@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *Those w/ Number: base numbers off 90% of your actual 1RM * 2-3 Min...Read More