Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/OHS/SOTS Press 2×10/10/10 (30s) Pull Plus 2×10 (Group Rotation) 3-5 Min Ath Specific Warm-Up Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 5 OHS (S-AC to 55/75, Rx-65/95, Rx+80/115) 10 T2B (S-Sit-Up/HKR, Rx-T2B) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min – Record Team Cals Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Dynamic Hip Flexor Stretch (1 Min Each) PT/Air Squat/Lateral Band Step 2×10/10/10e (NR) Skill Practice Pistols (18 Minutes ) 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) 6RFT 4 Strict HSPU (S1-Inchworm, S2-Kick Up, Rx-Strict HSPU) 7 DL (S1-AC to 65/95, S2-95/135, Rx-125+/185+) 35 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) Record Time (13MinCap) Cool Down Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s) Suggested WT: 2.5-10# Mobilize Kneeling Rear Delt 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/Shin Box Rotation/Frog Jump 2x5e/10/10 (NR) Prone Swimmer 2×6 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) 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) – Pick Appropriate WT Conditioning Metcon (AMRAP – Reps) Tabata (13MinClock) Alt DB Snatch (S-AC to 20/35, Rx-35/50) Alt DB Lunge (S-AC to 20/35, Rx-35/50) Sit-Up *8 Rounds – 1 Min Rest After Round 4 – Record Total Reps Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) Suggested WT: S-Single DB, Rx-35/45 Mobilize Lax Ball Should 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/SL Glute Bridge 2×10/10/10e (NR) Rack Rotation + Back Rack Flex 2×10/10 (30s) 3s Pause Air Squat 2×8 (Group) 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+ *20 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) AMRAP9 Ascending Ladder by 3’s Power Clean (S-Bar to 65/95, Rx-95/135, Rx+105+/155+) Burpee Bar Hop (S-Step) *Record Total Reps Mobilize Lax Ball QL Smash (1 Min Each) Wall Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more