Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner Sprint + Bear Crawl McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Skill Practice Hang Power Clean (18 Min) 1. Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 3. Tall Turnover 2×5 @ Bar (Group) 4. Hang Power Clean: 3@Bar, 2@LBD WT, Then 5×3@HBD WT *Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *60-90s Rest Between Sets Conditioning 3xAMRAP3 (AMRAP – Rounds and Reps) 3 HSPU (S-Inchworm Variation, Rx-Kipping HSPU, Rx+Strict HSPU) 6 DB Snatch (S-AC to 20/35, Rx-35/50) 9 DB Goblet Squat (S-AC to 20/35, Rx-35/50)*1 Min Between AMRAPs – Rollover Rounds – Record Total Rds + Reps Mobilize Lax Ball Standing Trap Smash (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Locomotor Movements 5 MIn Assisted Hover Hold 2x30s (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 *20 Min Clock – 2 Min Rest – ALL PRETTY Conditioning 45/15 Circuit (11MinClock) (AMRAP – Reps) Alt DB Hang C&J (S-AC to 20/35, Rx-35/50, Rx+40+/55+) Box Step-up20/24″ (S-AC to 20/35, Rx-35/50, Rx+40+/55+) Burpee DB Hop (S-Step, Rx-Jump)*3 Rounds – 1 Min Between Rounds *Record Total Reps Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint Relay PVC Halo/Shin Box Rotation/Pull Plus 2x5e/10/10 (NR) Strength/Power Split Squat (8e@Bar, 5e@LBD WT, Then 4x8e@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Barbell in back rack *15 Min Clock – (90s Rest) – Keep it CRISPY Conditioning EMOM10 (AMRAP – Reps) Min1: 30s MAX Pull-Up (S1-Jumping/RR, S2-SL Box Kip, Rx-Chin/C2B) Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)*Record Total Reps Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Lateral Lunge 2×10/10/5e (NR) PVC Power Snatch Turnover Drill 2×3 (Group) Conditioning Partner AMRAP22 (AMRAP – Rounds and Reps) 1 Wall Walk (S1-Inchworm Variation, S2-Abbr WW, Rx-Full WW) 3 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) 7 Air Squat (use MB if needed)*Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more