Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata F-B Arm Swing/Lateral Lunge/SA Push Plus 2×10/5e/10e (NR) Skill Practice Double-Unders (12 Minutes) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record Highest Consecutive DUBS Rest Plenty Between Sets Conditioning Metcon (AMRAP – Reps) 3xAMRAP3 Min0-1: Hang DB C&J (S-AC to 20/35, Rx-35/50) Min1-2: Box Step-Up Min2-3: Goblet Hold *1 Min Between Rounds – *Record Total Reps Cool Down Plate Russian Twists 3×20 (30s) Suggested WT: S-10/15, Rx-15/25 Mobilize Lax Ball Standing Trap Smash (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 PVC Halo/TMC/Air Squat 2×10/10/10 (NR) Rack Rotation + Back Rack Flex 2×10/10 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+125+/205+ *18 Minute Clock – (90-120s Rest) – Full ROM Conditioning Metcon (Calories) AMRAP11 Max Cal RRS E3MIN (0-3-6-9) Complete 5 Hang Power Clean (S-AC to 55/75, Rx-65/95, Rx+80+/115+) *Record Total Cals Cool Down Standing Y’s 3×12 (60s) Suggested WT: BW-5# Plate 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/Shin Box Rotation/Air Squat 2x10e/10/10 (NR) SuperPeople 2×10 (30s) Strength/Power Push Press (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 90s Rest – CRISPY Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 200m Run (S-150m) Min2: 15 Air Squat (S-12, Rx-15, Rx+20) Min2: 60s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+Vested) Min3: REST *Rx+ Complete Wearing 14/20 lbs Vest IF Appropriate *Record Total Reps Cool Down Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s) Suggested WT: 2.5-10# Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Plank Tap Out 2×10/10/20 (NR) Rack Rotation + Front Squat 2×5/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 4 Front Squat (S1-AC to 55/75, S2-65/95, Rx+95+/135+) 5 Tank Inchworm (S-Inchworm, Rx-Tank Inchworm, Rx+HSPU) 8 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Kneeling Rear Delt Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more