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 PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) 3s Pause Air Squat 2×8 (Group) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *16 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps) Tabata (10MinClock) R-DB Snatch (S-AC to 20/35, Rx-35/50) L-DB Snatch (S-AC to 20/35, Rx-35/50) Sit Up Low Plank *5 Rounds – Record Total Reps Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) Suggested WT: S-Single DB, Rx-35/45 Mobilize Wall Stretch (1 Min Each) Forearm Chest Opener (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power BB RDL ( 8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo) Romanian Deadlift*Suggested HBD WT : S-AC to 65/95, Rx-95/135, Rx+105+/155+ *16 Min Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 10 Push-Ups (S-Knee/Elevated, Rx-C2F) Min2: 15 Air Squat (use MB if needed) Min3: 45s MAX DUBS (S-Toe Taps/Singles, Rx-DUBS) *Record Total Reps Cool Down Side Plank 3x30s Each (30s) S-Bent Lower Leg Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Kneeling Forearm Stretch x 1 Min PT/Shin Box Rotation/Plank Push-Through 2×10/10/5 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 2 Wall Walk (S-Inchworm, Rx-Wall Walk) 8 Alt DB Lunge (S-AC to 20/35, Rx-35/50) 100m Run *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Forearm Chest Opener (1 Min Each) Lying Hamstring Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Reverse Lunge/PVC Hinge 2×10/5e/10 (NR) F-Rack Rotation + Strict Press 2×10/5 (30s) Skill Practice Push Jerk (18 Minutes ) 1. Jump & Land 1×3 (Group) 2. Jump & Punch 1×3 (Group) 3. Push Jerk w/ PVC 1×3 (Group) 5. Push Jerk: 3@Bar, Then 4×3@LBD WT *Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *Rest A.N. Between Sets Conditioning Metcon (AMRAP – Reps) E2MINx5 (10MinClock) 5 DL (S-AC to 95/135, Rx-105+/155+, Rx+125+/185+) 5 Burpee Bar Hop (S-Step, Rx-Jump) 25 DUBS (S-Toe Tap/Singles, Rx-DUBS) *On Last Round – MAX DUBS – Record Reps From Round 5 Cool Down Wall Angels 3×10 (60s) Slow Tempo Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) () ()Read more