Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) F-B Arm Circle/Reverse Lunge/Prone Swimmer 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 3xAMRAP7 (25MinClock) 8 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) 12 DB Lunge (S-AC to 20/35, Rx-35/50) 15 Sit- Up 20 Cal RRS *2 Min Rest Between AMRAPS – Rollover Rounds *Record Total Rds + Reps Cool Down Partner Side Bridge Ladder 3×1-5e (60s) 2010 Tempo Mobilize Lateral Highway Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

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/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) F-Rack Rotation + F-Squat 2×10/5 (30s) Strength/Power Front Squat (18 Min Clock ) 5@Bar, 5@50%, 3@60%, Then 3@60%, 3@70%, 3@75-80% or HBD WT w/ 5-3-1 Pause *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) EMOM10 Min1: 30s MAX Pull-Up (S-Jumping RR, Rx-Chin/C2B, Rx+BMU) Min2: 30s MAX DUBS (S-Toe Tap/Singles) *Record Total Reps Cool Down Skull Crusher 3×10 (60s) S-Single DB 20/35, Rx-35+/45+ 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 F-B Arm Circles/Lateral Lunge/SL Glute Bridge 2x10e/5e/10e (NR) SuperPeople 2×10 (30s) Conditioning 5k Run (Time) Max Effort 5k RunRun/Walk 5K Record Time Cool Down Side Plank 3x30s Each (30s) S-Bent Lower Leg Mobilize Frog Stretch (2 Min) Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/Frog Jump 2×10/10/10 (NR) Plate Good Morning 2×10 @ 10/15 Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 4 DL (S-AC to 65/95, Rx-95/135, Rx+125+/205+) 5 Tank Inchworm (S-Inchworm, Rx-Tank Inchworm) 8 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more