Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Prone Swimmer 2x5e/10/5e (NR) 3s Pause Air Squat 2×8 (Group) PVC Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 8 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95+/135+) – Switch Every Rep 16 Wall Ball (S-MB Thruster/AC, Rx-14+/20) – Switch Every 8 20 Cal RRS – Switch Every 10 P1 Work/P2 Rest *Record Total Team Rds + Reps Mobilize Static Scorpion Stretch (1 Min Each) Kneeling Hip Flexor 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) Skill Practice T2B/HKR (18 Minutes (Group Rotation)) Step 1: Hollow + Arch Hold 2x10s Each Step 2: Basic Kip – Slow Motion 2×3-5 Step 3: Kip + K2C 2×3-5 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) 3xAMRAP3 (11MinClock) Min 0-1: HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) – MAX Reps Min 1-2: Alt DB Hang C&J (S1-AC, S2-20/35, Rx-35/50) – MAX Reps Min 2-3: Air Squat (use MB if needed ) – MAX Reps *3 Rounds – 1 Min Rest Between Rounds – Record Total Reps Cool Down Hollow Hold 3x20s (40s) S-Static Dead Bug Variation Mobilize Kneeling Lat Stretch (1 Min Each) Pigeon Pose (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 PVC Halo/Frog Jump/SA Push Plus 2x5e/10/10e (NR) Prone Swimmer 2×6 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 5@60%, 3@70%, 2@75, Then 4×2@80% ) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – (2 Min Rest) Conditioning Metcon (AMRAP – Reps) E2MIN (10MinClock) 5 Hang Squat Cleans (S-Bar to 55/75, Rx-65/95, Rx+95+/135+) 10 Burpee Bar Hops (S-Step, Rx-Jump) *5 Rounds – Last Round Complete MAX BBH With Remaining Time *Record Burpee Reps of Last Round Cool Down Flutter Kicks 4x20s (40s) Stay Hollow 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 PT/TMC/Air Squat 2×10/10/10 (NR) 2s Pause OHS 2×5 (Group) Strength/Power Overhead Squat (5@Bar, 5@50%, Then 4×5@60-70% or HBD WT) *If no numbers use 1RM template: S-PVC to 55/75, Rx-65/95, Rx+95+/135+ *18 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 20 Cal RRS 20 Sit-Ups 15 Cal RRS 15 Sit-Ups 10 Cal RRS 10 Sit-Ups *Record Total Rounds+Reps Cool Down Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s) Suggested WT: 2.5-10# Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall Stretch (1 Min Each)Read more