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 OH Arm Swing/TMC/Air Squat 2×10/10/10 (NR) Plate Good Morning 2×10 @10/15 (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 *18 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (Calories) EMOM12 Min1: 10 Box Jumps (S1-Step Up, S2-AC, Rx-20/24) Min2: 60s MAX Cal RRS Min3: REST *4 Rounds – Record Total Cals Cool Down Skull Crusher 3×10 (60s) S-Single DB 20/35, Rx-35+/45+ Mobilize 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 McKenzie Press Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Pull Plus 2×12 (Group Rotation) 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+ *15 Min Clock – (90s Rest) – Keep it CRISPY Conditioning Metcon (AMRAP – Reps) AMRAP8 Ascending Ladder by 3’s (3-6-9…) Sumo DL (S-AC to 95/135, Rx-105/155, Rx+125+/185+) T2B (S-Sit Up/HKR, Rx-T2B) *Record Total Reps Cool Down Standing Y’s 3×12 (60s) Suggested WT: BW-5# Plate Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) F-Rack Rotation + Front Squat 2×10/5 @ Bar (30s) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 7 Thruster (S-AC to 55/75, Rx-65/95) 7 Burpee Bar Hop (S-Step Over, Rx-Jump Over) Max Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PVC Halo/Bridge Reach/SA Push Plus 2x5e/10/10e (NR) Skill Practice T2B/HKR (18-20 Minutes ) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) * Knuckles Above Bar * *Full Grip * Feet Together * *IF Proficient at Movement: Hit Max Rep Set After Warm-Up Conditioning Metcon (Calories) RRS Intervals (15MinClock) 50sON/10sOFF 40sON/20sOFF 30sON/30sOFF 20sON/40sOFF 10sON/50sOFF *3 Rounds – Record Total Cals Cool Down Wall Angels 3×10 (60s) Slow Tempo Mobilize Lying Hip I/R Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) ()Read more