Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Standing Twists/Frog Jump 2×10/10/10 (NR) PVC Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Power Clean (S-AC to 55/75, Rx-65/95, Rx+95+/135+) – Switch Every 4 12 Wall Walk (S-Inchworm, Rx-Wall Walk, Rx+HSPU) – Switch A.N. 20 Cal RRS – Switch Every 10 *Record Total Team Rds + Reps Mobilize Forearm Chest Opener (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) Pull Plus 2×12 (Group Rotation) Skill Practice T2B/HKR (T2B Practice (18-20 Min)) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) * Knuckles Above Bar * Full Grip * Feet Together *IF Proficient at Movement: Build Volume w/ Sustainable Sets Conditioning Metcon (AMRAP – Reps) Tabata (12MinClock) L-Hang DB Snatch R-Hang DB Snatch Alt DB Lunge Sit-Up S-AC, Rx-20/35, Rx+35/50 *5 Rounds – 30s Rest Between *Rounds *Record Total Reps Cool Down Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s) Suggested WT: 2.5-10# Mobilize Kneeling Lat Stretch (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Metcon (AMRAP – Rounds and Reps) BPBASELINE 2021 10 MIN AMRAP 6 Burpees 9 Air Squat (Use MB if needed) 12 Cal Row/Ride/Ski – Record total Rounds + 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/SuperPeople 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70% or HBD WT) *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 (Time) 3RFT (12MinCap) 8 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) 13 Air Squat (use MB if needed) 500m Row/Ski OR 20/25 Cal Bike *Record Time Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) Suggested WT: S-Single DB, Rx-35/45 Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/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-65/95, Rx-105/155, Rx+135+/205+ *18 Min Clock – (90-120s Rest) – Keep it CRISPY Conditioning Metcon (AMRAP – Reps) AMRAP9 12 Alt Hang DB Hang C&J (S-AC to 20/35, Rx-35/50) 35 DUBS (S-Toe Tap/Singles, Rx-DUBS0 *Record Total Reps (47 Per Round) Cool Down Partner Side Bridge Ladder 2×1-5each (60s) 2010 Tempo Mobilize Lax Ball Standing Trap Smash (1 Min Each) Walk Stretch (1 Min Each)Read more