Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/SL Wall Reach/SuperPeople 2×10/5e/10 (NR) PVC Turnover Drill 2×3 (Group) Skill Practice Power Clean (18 Minutes ) 1. Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 3. Front Squat 2×5 @ Bar (Group) 3. Power Clean: 3@Bar, 2@LBD WT, Then 5×3@HBD WT *Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *60-90s Rest Between Sets Conditioning Metcon (Calories) Partner 12-Min RRS Relay MAX Cal RRS – Switching Every 45s “Resting Partner” Plate Hug (S-AC, Rx-25/45) *Record Total Team Cals Cool Down Wall Angel 3×10 @ Slow Tempo (60s) Back Flat Against Wall Mobilize Forearm Chest Opener (1 Min Each) Wall 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 PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (NR) Rack Rotation + Back Rack Flex 2×10/10 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% 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 – Rounds and Reps) AMRAP11 8 Burpee Box Step Over (S-AC, Rx-20/24) 15 Cal RRS *Record Total Rds + Reps Cool Down Side Plank 3x30s Each (30s) S-Bent Lower Leg Mobilize Lateral Highway Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Lateral Lunge/PVC Hinge 2×10/5e/10 (NR) Prone Swimmer 2×6 (30s) Strength/Power BB Dead Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – (90s Rest) – Keep it CRISPY Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 7 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Reps Cool Down Hollow Hold 4x20s (40s) S-Static Dead Bug or Hollow Variation 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/TMC/Frog Jump 2×10/10/20 (NR) PVC Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 10 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+) – Switch Every 2 16 Burpee Bar Hop (S-Step) – Switch Every 4 20 Cal RRS – Switch Every 10 *Record Total Team Rds + Reps Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more