Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/SL Wall Reach 2x5e/10/5e (NR) Rack Rotation + Push Press 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 5 S2OH (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) 5 Burpee (S-Step) 35 DUBS (S-Toe Tap/Singles, Rx-DUBS) *Partner’s Switch In “A-B” Fashion (Every Movement) *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 PT/TMC/Air Squat 2×10/10/10 (NR) Vertical Jump 2×5 (30s) Skill Practice Hang Clean (18 Minutes ) 1. Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 3. Front Squat 2×5 @ Bar (Group) 4. Hang Clean: 3@Bar, 2@LBD WT, Then 5×3@HBD WT *Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *60-90s Rest Between Sets Conditioning Metcon (Calories) RRS Intervals (15MinClock) 50s Work/10s Rest 40s Work/20s Rest 30s Work/30s Rest 20s Work/40s Rest 10s Work/50s Rest *3 Rounds – Record Total Cals Mobilize Lax Ball QL Smash (1 Min Each) Chest Stretch (1 Min Each) Lying Hip I/R 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 PVC Halo/TMC/Air Squat 2x5e/10/10 (NR) Prone Swimmer 2×6 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75% ) 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) – Last Set Plus Set Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 6 Box Jump (S1-Step Up, S2-AC, Rx-20/24) 9 Front Squat (S-AC, S2-55/75, Rx-65/95) 12 Cal RRS *Record Total Rds+Reps Cool Down BB Skull Crusher 3×10 @ 2010 Tempo Suggested WT: S-Single DB, Rx-35/45 Mobilize Forearm Chest Opener (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) McKenzie Press Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) PVC DL 1×10 (Group) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – Dead Stop Reps Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 30s MAX Wall Ball (S1-MB Thruster, S2-AC, Rx-14+/20) Min2: 30s MAX DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) *Record Total Reps Cool Down Standing Y’s 3×12 @ 2010 Tempo (60s) Suggested WT: 2.5-10# Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more