Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Wall Reach 2×10/10/5e (NR) Rack Rotation + Front Squat 2×10/5 (30s) Conditioning Metcon (AMRAP – Reps) Partner E2MIN (20MinClock) Cash In: 200m Run 5 Thrusters (S1-MB to 55/75, Rx-65/95) 5 Burpee Bar Hops (S-Step, Rx-Jump) *5 Rounds Each – Switch Every 2 Min – Record Total Team RepsIF RAINING: Parrner E2MIN Min 0-1: Max Cal RRS Min 1-2: Max Thruster + Burpee *Switch Every 2 Min Mobilize Chest Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) SA Push Plus 2x10e (NR) Skill Practice Hang Snatch (3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. Hang Snatch PVC Turnover Drill 2×3 (Group) 3. Hang Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT *Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets Conditioning Metcon (Calories) AMRAP11 Max Cal RRS Every 2 Min (0-2-4-6-8): 2 TGU S-BW to 20/35, Rx-35/50 *Record Total Cals Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) Suggested WT: S-Single DB, Rx-35/45 Mobilize Lateral Highway Stretch (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/TMC/Air Squat 2×10/10/10 (NR) Plate Good Morning 2×10 @ 10/15 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (90-120s Rest) – Dead Stop Reps Conditioning Metcon (AMRAP – Reps) 3xAMRAP3 Min 0-1: DB Hang C&J (S-AC to 20/35, Rx-35/50) Min 1-2: Squat Thrust Min 2-3: DUBS (S-Toe Tap/Singles, Rx-DUBS) Min 3-4: REST *Record Total Reps Cool Down Pause Tricep Kickback 3x10e (30s) Suggested WT: 5-20# (Plate or DB) 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/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Pull Plus 2×12 (Group Rotation) Strength/Power Back Rack Lunge (12@Bar, 10@LBD, Then 4×12@HBD WT) *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: 30s Max Pull-Up (S-RR/Dead Hang, Rx-Chin/C2B, Rx+BMU) Min2: 30s MAX Cal RRS *Record Total Reps Cool Down Hollow Hold: 4x20s (40s) S-Static Dead Bug Mobilize Kneeling Lat Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more