Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/SA Push Plus 2×10/10/10e (NR) Prone Swimmer 2×6 (30s) Skill Practice Kipping Pull-Up (18 Minutes ) Step 1: Pull Plus 2×10 (Group Rotation) Step 2: Basic Kip 2×10 (Rest 60s) Option1: Ring Row + Dead Hang 8+10s (Rotational Rest) Option2: Jumping Pull-Up + Dead Hang 5+10s (Rotational Rest) Option3: Kipping Pull Up in Sustainable Sets (Rotational Rest) Conditioning Metcon (AMRAP – Reps) 4xAMRAP2 (11MinClock) 0-1 Min: Box Step-Up (S-BW, Rx-20/35, Rx+35/50) – Max Reps 1-2 Min: Burpee – Max Reps *1 Min Between AMRAPs *Record Total Reps Cool Down Hollow Hold 4x20s (40s) S-Abbreviated Hollow/Dead Bug Hold Mobilize Static Scorpion Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min Each) ()Read more

Bluprint Fitness – BPZONE Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swing/Lateral Lunge/DB Hang C&J 2×10/5e/3e (30s) Conditioning Metcon (AMRAP – Reps) 45/15 Circuit (29MinClock) Alt DB Hang C&J (S-AC to 20/35, Rx-35/50) – Max Reps DB Goblet Hold Heel Pumps – Max Reps Sky Dive Hold Squat Thrust – Max Reps *5 Rounds – 1 Min Rest Between Rouds *Record Total Reps Cool Down Plate E.R. 3×10 each at 2010 Tempo Suggested WT: 2.5-10# Mobilize Lax Ball Lying Trap Smash (2 Spots Each – 10 Movements) Lying Hip I/R 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) SL Glute Bridge 2x10e (30s) Strength/Power Front Rack Lunge (10@BW,10@Bar-LBD WT, Then 4×12@HBD WT(Alternating)) *Suggested HBD WT : S-AC to 55/75, RX-65/95, Rx+85+/115+ *16 Min Clock – 2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 5 Strict Press (S-Bar to 55/75, Rx-65/95, Rx+80/115) 9 Air Squat (use MB if needed) 13 Cal RRS *Record Total Rds + Reps Cool Down Partner Dead Bug Ladder 2×2-10 (60s) Stay Hollow Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Frog Jump 2×10/10/10 (NR) Standing Turnover + Rack Rotation 2×5/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 6 Hang Power Clean (S-Bar to 65/95, Rx-95/135, Rx+105+/155+) 8 Wall Ball (S-AC, Rx-14/20) 10 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Lying Hip I/R Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Reverse Lunge/McKenzie Press Up 2x5e/5e/10 (NR) Prone Swimmer 2×6 (30s) Skill Practice Handstand Push-ups (18 Minutes ) 1. Plank Push-Through 2×5 (Room Rotation) 2. 10s Tripod Hold 2x10s (Room Rotation) 3. Tripod w/ Leg Lift Variation – Single or Double 2x10s (Room Rotation) Option1: Pike Push-Up – Sets of 5 (Rest A.N.) Option2: Handstand Hold – Sets of 15-20s (Rest A.N.) Option 3: HSPU Negatives/Strict HSPU – *Sustainable Sets Conditioning Metcon (Calories) AMRAP11 Max Cal RRS Every 2 Minutes (0-2-4-6-8) Complete 4 TGU DB WT: S-AC to 20/35, Rx-35/50) *Record Total Cals Cool Down Partner Dead Bug Ladder 2×2-8 (60s) Stay Hollow Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each)Read more