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/Air Squat 2×10/10/10 (NR) F-Rack Rotation + Pause F-Squat 2×10/3 (30s) Strength/Power Front Squat ((20 Minute Clock)) 5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+ *20 Minute Clock – (2 Min Rest) – Full ROM Conditioning Metcon (Calories) Partner 12-Min RRS Relay MAX Cal RRS – Switching Every 45s “Resting Partner” Glute Bridge *Record Total Team Cals Cool Down Skull Crusher 3×10 (60s) S-Single DB 20/35, Rx-35+/45+ Mobilize Lying T-Spine Rotation (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/3s Pause Air Squat 2x5e/10/5 (NR) Prone Swimmer 2×5 (15s) Strength/Power Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (Weight) EMOM12 (Stagger Start) Min1: 3 Power Snatch (S-PVC to 55/75, Rx-65/95, Rx+95/135) Min2: 6 OHS (S-PVC to 55/75, Rx-65/95, Rx+95/135) Min3: 200m Run (S-150m, Rx-200m) *Record Weight Used Cool Down Hollow Hold 3x20s (40s) Stay Hollow Mobilize Pigeon Pose (1 Min Each) Lateral Highway Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/SA Push Plus 2×10/10/10e (NR) F-Rack Rotation + Thruster 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP 12 Front Squat (S1-AC to 55/75, S2-65/95, Rx-95/135) – Switch Every 3 16 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) – Switch Every 4 100 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) – Switch Every 25 *Record Total Team Rds + Reps Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Lateral Lunge/Burpee 2x5e/10/5 (NR) Wall Angel 2×10 (30s) Skill Practice Kipping Pull-Up (18 Minutes ) Step 1: Pull Plus 2×10 (Group Rotation) Step 2: Basic Kip 2×10 (Rest 60s) Option1: Ring Row + Dead Hang 5+10s (Rotational Rest) Option2: Basic Kip + Dead Hang 5+10s (Rotational Rest) Option3: Kipping Pull Up in Sustainable Sets (Rotational Rest) *Progress through step 3 – then choose appropriate option to work on. Conditioning Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click hereScaling Options: Clean & Jerks (S1-AC to 55/75, S2-65/95, Rx-95/135) Burpee Bar Hops (S-Step) *Record Time (13MinCap) Cool Down Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s) Suggested WT: 2.5-10# Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) ()Read more