Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Alt Bridge Reach/Basic Kip 2×10/10/10 (NR) Rack Rotation + Front Squat 2×10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 Squat Clean (S1-AC to 55/75, Rx-65/95, Rx+95+/135+) 6 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 9 RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Kneeling Rear Delt Stretch (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/Shin Box Rotation/Plank Push-Through 2x10e/10/10 (NR) Banded Lateral Step 2x12e (30s) Skill Practice Pistols (Pistol/SL Squat Practice (18 Min)) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Descent 2x3e (30s) 5. Pistol Practice (Free Standing or To Certain Height) *Remaining Time Each Step Should Be 80% Mastered B4 Moving On Conditioning Metcon (Time) 7RFT 7 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) 40 DUBS (S-Singles/Toe Tap, Rx-DUBS) *Record Time (12MinCap) Cool Down BB Skull Crusher 3×10 @ 2010 Tempo Suggested WT: S-Single DB, Rx-35/45 Mobilize Lax Ball Forearm Smash (1 Min Each) Lax Ball Calf Gapping (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/SL Wall Reach 2×10/10/5e (NR) SuperPeople 2×10 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@65%, 3@75%, Then 4×2@85% 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 (Calories) Partner 12-Min RRS Relay MAX Cal RRS – Switching Every 45s “Resting Partner” Glute Bridge *Record Total Team Cals Cool Down Flutter Kicks 4x20s (40s) Stay Hollow Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Pull Plus 2×12 (Group Rotation) 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) AMRAP11 Cash-In: 600m Run (to Damen) 3 Pull-Ups (S1-Jumping/RR, Rx-Strict Chin) 6 Push-Up (S-Elevated/Knee, Rx-C2F) 12 Air Squat *Rx+ Complete Wearing 14/20 lbs Vest IF Appropriate *Record Total Reps (21 Reps Per Round) Cool Down Partner Side Bridge Ladder 2×1-5each (60s) 2010 Tempo Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall Stretch (1 Min Each)Read more