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/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Pull Plus 2×10 (Group Rotation) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×3@75-80% or HBD) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock * 2-3 Min Rest * ALL PRETTY Conditioning Metcon (AMRAP – Reps) 90sON/90sOFF (12MinClock) 6 Pull-Ups (S1-8 Jumping/RR, Rx-6 Chin, Rx+10 Chin) 10 Push-Ups (S-Knee/Elevated, Rx-C2F) MAX DUBS (S-Singles/Toe Taps, Rx-DUBS) *Record Total Reps Cool Down Standing Y’s 3×12 at 2010 Tempo (60s) Suggested WT: 2.5-5# Mobilize Kneeling Lat Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/3s Pause Air Squat/SA Push Plus 2x10e/10/10e (NR) PVC Hinge 2×10 (30s) Strength/Power Bent Over Row (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15 Min Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 8 S2OH (S-AC to 65/95, Rx-80/115, Rx+95+/135+) Min2: 40s MAX Air Squat (use MB if needed) *Record Total Reps Cool Down Hollow Hold 4x20s (40s) S-Static Dead Bug or Abbr Hollow Mobilize Lax Ball Standing Trap Smash (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/PVC Hinge/Frog Jump 2x5e/10/10 (NR) Basic Kip or SuperPeople 2×10 (Group Rotation) Conditioning Metcon (Calories) Partner E2MIN (24MinClock) 8 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 8 DL (S-AC to 65/95, Rx-95/135, Rx+125+/185+) MAX Cal RRS *6 Rounds Each – Switch Every 2 Min 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/Air Squat/SA Push Plus 2×10/10/10e (NR) Rack Rotation + Back Rack Flex 2×10/10 (30s) Skill Practice Push Jerk (18 Minutes) 1. Jump & Land 1×3 (Group) 2. Jump & Punch 1×3 (Group) 3. Push Jerk w/ PVC 1×3 (Group) 5. Push Jerk: 3@Bar, Then 4×3@LBD WT *Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *Rest A.N. Between Sets Conditioning Metcon (Time) 7RFT 6 Tank Inchworm (S-Inchworm, Rx-Tank Inchworm) 40 DUBS (S-Singles/Toe Tap, Rx-DUBS) *Record Time (13MinCap) Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) Suggested WT: S-Single DB, Rx-35/45 Mobilize Lax Ball Calf Gapping (1 Min Each) Lying T-Spine Rotation (1 Min Each)Read more