Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/Standing Twists/SuperPeople 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (Group) Skill Practice Snatch Balance (18 Minutes ) Snatch Balance 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. BTN Push Jerk @ PVC 2×3 (Group) 3. Snatch Balance 2×3 @ PVC (Group) 4. Snatch Balance: 3@Bar, 3@LBD WT, Then 3×3@HBD WT *Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets Conditioning Metcon (Calories) RRS Intervals (12MinClock) 50s Work/10s Rest 40s Work/20s Rest 30s Work/30s Rest 20s Work/40s Rest *3 Rounds – Record Total Cals Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) Suggested WT: S-Single DB, Rx-35/45 Mobilize Lax Ball Shoulder E/R Smash (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 McKenzie Press-Up/Shin Box Rotation/Frog Jump 2×10/10/10 (NR) SL Glute Bridge 2x10e (NR) Strength/Power Deadlift (Work up to HBD 1) 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 95/135, Rx-125/185, Rx+185/275 *21 Minute Clock – 2 to 3 Min Rest – Dead Stop Reps Conditioning Metcon (AMRAP – Reps) EMOM12 Min 0-1: Max Sit-Ups Min 1-2: Max Cal RRS Min 2-3: REST Cool Down Wall Angel 3×10 @ Slow Tempo (60s) Back Flat Against Wall 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/Lateral Lunge/SA Push Plus 2x5e/5e/10e (NR) TGU 2x1ea (30s) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit (20MinClock) TGU (S-AC, Rx-20/35, Rx+35/50) – Max Reps Sky Dive Hold Squat Thrust – Max Reps Goblet Hold Box Step Up (S-AC, Rx-20/35, Rx+35/50) Glute Bridge *3 Rounds – Min Between Rounds – Record Total Reps Cool Down Standing YTL 3x8e @ BW-5# Controlled Tempo Mobilize Lax Ball Standing Trap Smash (1 Min Each) Lying T-Spine Rotation (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/TMC/Air Squat 2x10e/10/10 (NR) Prone Swimmer 2×6 (30s) 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 (AMRAP – Reps) AMRAP11 (Reference 4/12) Cash-In: 600m Run (to Damen) 3 Pull-Ups (S1-Jumping/RR, Rx-Strict/Kipping Chin, Rx+Vested) 6 Push-Up (S-Elevated/Knee, Rx-C2F, Rx+Vested) 12 Air Squat *Rx+ Complete Wearing 14/20 lbs Vest IF Appropriate *Record Total Reps (21 Reps Per Round) Cool Down Flutter Kicks 4x20s (40s) Stay Hollow Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more