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/SL Wall Reach 2x5e/10/5e (NR) Air Squat 2×12 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *16 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (Calories) Partner 12-Min RRS Relay MAX Cal RRS – Switching Every 45s “Resting Partner” OH Plate Hold (S-AC, Rx-15/25, Rx+25/45) *Record Total Team Cals Cool Down Partner Plate Floor Press Ladder 2×2-10 (60s) Suggested WT: S-AC to 15/25, Rx-25/45 Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/Shin Box Rotation/SL Glute Bridge 2x10e/10/10e (NR) Reverse Lunge 2×10 @ BW (30s) Strength/Power Split Squat (5e@Bar-LBD WT, Then 4x8e@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+ 80+/115+ *15 Min Clock – 2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 4 Hang Power Clean (S-Bar to 65/95, Rx-95/135, Rx+105+/155+) 8 Burpee Bar Hop (S-Step) 12 Air Squat (use MB if needed) *Record Total Rds + Reps Cool Down Plate E.R. 3×10 each at 2010 Tempo Suggested WT: 2.5-10# 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/Air Squat 2×10/10/10 (NR) Rack Rotation + Tempo Clean 2×10/3 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 2 Squat Cleans (S-Bar to 55/75, Rx-65/95, Rx+95+/135+) 5 Sit-Ups 7 Cal RRS *Switch Every Completed Round *Record Team Rds + Reps Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Standing Twist/Frog Jump 2x5e/10/10 (NR) Prone Swimmer 2×6 (30s) Skill Practice T2B/HKR (18 Minutes) Step 1: Hollow + Arch Hold 2x10s Each Step 2: Basic Kip – Slow Motion 2×3-5 Step 3: Kip + K2C 2×3-5 Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) * Knuckles Above Bar *Full Grip *Feet Together *IF Proficient at Movement: Build Volume w/ Sustainable Sets Conditioning Death by Burpee (AMRAP – Rounds and Reps) EMOM10 Burpee Plate Hop Ascending Ladder by 2’s IF athlete cannot finish prescribed burpee reps in minute: MAX cal RRS w/ remaining time Record Total Rds + Reps (Highest Completed Rd of Burpees + Total Cals) 2-4-6-8-10-12-14-16-18-20 (110 Total If Completed) Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each) ()Read more