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/TMC/Air Squat 2×10/10/10 (NR) F-Rack Rotation + Pause F-Squat 2×10/3 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% or HBD) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+ *18 Minute Clock – (2 Min Rest) – Full ROM Conditioning Metcon (AMRAP – Reps) 45/15 Circuit (11MinClock) L-Arm Devil’s Press (S-AC, Rx-20/35, Rx+35/50) R-Arm Devil’s Press (S-AC, Rx-20/35, Rx+35/50) Sky Dive Hold *3 Rounds – 1 Min Between Rounds *Record Total Reps Cool Down Standing Y’s 3×12 (60s) Suggested WT: BW-5# Plate Mobilize Lateral Highway Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) ()Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata PT/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR) Strength/Power Bulgarian Split Squat (8e@BW, Then 4x8e@HBD WT) Back Foot Elevated on Box/Bench*Chase Each Work Set w/ 30s Glute Bridge *Suggested WT: S-BW to 20/35, Rx-35/50 *90s Rest – 13 Min Clock Conditioning Metcon (Time) 4RFT (16MinCap) 4 TGU (S-AC to 20/35, Rx-35/50) 400m Run (S-200m, Rx-400m) *Record Time Cool Down Partner Plank Tap-Out Ladder 2×2-10 (60s) Stay Square 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 Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press Up/Shin Box Rotation/PVC HInge 2×10/10/10 (NR) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 6 DL (S-AC to 80/115, Rx-125/155, Rx+155/225) 12 Wall Ball (S-MB Thruster to AC, Rx-14+/20) Max Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (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) SA Push Plus 2x10e (NR) Skill Practice Hang Snatch (18 Minutes ) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. Hang Snatch PVC Turnover Drill 2×3 (Group) 3. Hang Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT *Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets Conditioning CHOOSE YOUR OWN ADVENTURE (Pick ONE): 2k Row (Time) Max Effort 2k Row 2k Ski Erg (Time) 10-Min Assault Bike (Calories) As many calories as possible 7 Minute Burpee (AMRAP – Reps) Max Burpees in 7 minutes Full Range of Motion *Bottom: Hips & Chest Touch Floor *Top: Stand Up Fully/Feet Leave Ground/Clap Above Head Record Total Reps 1-Mile Run (Time) Max Effort 1-Mile Run Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Chest Stretch (1 Min Each) Wall Stretch (1 Min Each)...Read more