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 PVC Halo/Shin Box Rotation/SL Wall Reach 2x5e/10/5e (NR) 3s Pause Air Squat 2×8 (Group) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@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 Min Rest – ALL PRETTY Conditioning Metcon (Time) 3RFT 9 Hang Power Clean (S-AC to 65/95, Rx-95/135, Rx+105/155) 6 S2OH (Same As Above) 400m Run *Record Time (12MinCap) Mobilize Lax Ball Calf Gapping (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata PT/Air Squat/Basic Kip 2×10/10/10 (NR) Conditioning BLM Hero WOD – Ahmaud (AMRAP – Rounds and Reps) AMRAP20 Cash-In: 1-Mile Run 5 Strict Pull-Up (S1-RR/Jumping, S2-Kipping Chin, Rx-Strict Chin) 8 Burpee 25 Air Squat *Rx+ 14/20 Vest *Record Total Rds + Reps In honor of Ahmaud Arbrey (Born 5/8/94) – an unarmed 25-year-old African-American man who was shot and killed near Brunswick in Glynn County, Georgia, while jogging. In the afternoon on February 23, 2020, Ahmaud Arbery was out for a jog in the coastal city of Brunswick. At one point, he entered the Satilla Shores neighbourhood. A neighbourhood resident, Gregory McMichael, told police he believed Arbery resembled the suspect in a series of local break-ins (police have said no reports were filed regarding these alleged break-ins). Gregory McMichael and his son, Travis, armed themselves with a pistol and...Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Basic Kip 2x5e/10/10 (NR) F-Rack Rotation + S2OH 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 8 S2OH (S-AC to 65/95, Rx-95/135, Rx+105+/155+) – Switch Every 4 12 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) – Switch Every 6 20 Cal RRS – Switch Every 10 *Record Total Team Rds + Reps Mobilize Chest Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Wall Angel 2×10/10/5 (30s) 3s Pause Air Squat 2×5 Skill Practice Snatch Balance (18-20 Minutes ) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. BTN Push Jerk @ PVC 2×3 (Group) 3. Snatch Balance 2×3 @ PVC (Group) 4. Snatch Balance: 3@Bar, 3@LBD WT, Then 3×3@HBD WT *Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets Conditioning Metcon (Time) 3RFT (13MinCap) 5 OHS (S-PVC to 55/75, Rx-65/95, Rx+80/115) 10 Burpee Bar Hop (S-Step, Rx-Jump) 400m Run *Record Time Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each) ()Read more