Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/Basic Kip 2×10/10/10 (NR) PVC Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 10 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) – Switch Every 5 12 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 3 16 Cal RRS – Switch Every 8 *Record Total Team Rds + Reps Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/Reverse Lunge/SA Push Plus 2×10/5e/10e (NR) Wall Angels 2×10 (30s) Skill Practice Split Jerk (18-20 Minute Clock ) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split Jerk: 3@Bar, Then 4×3@LBD WT Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *Rest A.N. Between Sets Conditioning Metcon (AMRAP – Reps) Tabata (10MinClock) L-SA DB Row R-SA DB Row Alt DB Lunge DB Swing REST *Suggested WT: S-AC, Rx-20/35, Rx+35/50 *4 Rounds – Record Total Reps Mobilize Lax Ball Lying Trap Smash (2 Spots Per Side/10 Movements) Lying Hamstring Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min) ()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 Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/SL Glute Bridge 2x5e/10/10e (NR) Strength/Power Sumo Deadlift (18 Minute Clock) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (2-3 Min Rest) -Dead Stop Reps Conditioning Metcon (AMRAP – Reps) 90sOn/90sOff (12MinClock) 10 T2B (S-15 Sit Up/HKR, Rx-10 T2B, Rx+15 T2B) MAX Jump Rope (S-Toe Tap, Rx-Singles, Rx+DUBS) *4 Rounds – Record Total Reps Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) Suggested WT: S-Single DB, Rx-35/45 Mobilize Forearm Chest Opener (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/3s Pause Air Squat 2×10/10/8 (NR) Basic Kip 2×10 (Group Rotation) Strength/Power Back Squat ( 5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx-C2B) Min2: 30s MAX Push-Up (S-Knee/Elevated, Rx-C2F) Min3: 30s Wall Sit *Rx+ Complete Wearing 14/20 lbs Vest IF Appropriate *Record Total Reps Cool Down Side Plank 3x30s Each (30s) S-Bent Bottom Leg Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more