Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Reverse Lunge/Prone Swimmer 2×10/5e/5 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 3 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU) 5 Wall Ball (S-AC, Rx-14/20) 7 Cal RRS *Switch Every Completed Round *Record 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/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) SA Push Plus 2x10e (NR) Skill Practice Hang Snatch (18 Minutes ) 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 HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets Conditioning Metcon (AMRAP – Reps) Tabata (10MinClock) L-DB Hang C&J (S-AC to 20/35, Rx-35/50) – Max Reps R-DB Hang C&J (S-AC to 20/35, Rx-35/50) – Max Reps Burpee DB Hop – Max Reps Rest *5 Rounds – Record Total Reps Cool Down Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s) Suggested WT: 2.5-10# Mobilize Chest 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 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 PT/TMC/SL Glute Bridge 2×10/10/10e (NR) 3s Pause Air Squat 2×8 (Group) Strength/Power Back Squat (20 Minutes to Find 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock * 2-3 Min Rest * ALL PRETTY Conditioning Metcon (AMRAP – Reps) 3xAMRAP3 (11MinClock) Min 0-1: TGU (S-AC to 20/35, Rx-35/50) – Max Reps Min 1-2: RRS – Max Cals Min 2-3: Wall Sit/High Plank – Constant Hold *3 Rounds – 1 Min Rest – Record Total Reps Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Prone Swimmer 2×8 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press*IF No #’s Suggested HBD WT : S-Bar to 55/75, Rx-65+/95+ *16 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 8 Front Squat (S-Bar to 55/75, Rx-65/95, Rx+95/+135+) Min2: 10 T2B (S1-Sit Up, S2-HKR, Rx-T2B) Min3: 40s MAX Squat Thrust *Record Total Squat Thrust Reps Cool Down Standing Y’s 3×12 @ 2010 Tempo (60s) Suggested WT: 2.5-10# Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more