Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (NR) Basic Kip or Pull Plus 2×10 (Group Rotation) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% 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 (AMRAP – Reps) 90sON/90sOFF 10 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) Max DUBS (S-Lateral Hops, Rx-DUBS) *4 Rounds – Record Total Reps Cool Down Standing Y’s 3×12 at 2010 Tempo (60s) Suggested WT: 2.5-5# Mobilize Lax Ball Lying Trap Smash (2 Spots Per Side/10 Movements Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Wall Reach 2×10/10/10 (NR) PVC Hinge 2×8 (30s) Strength/Power BB RDL (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo) Romanian Deadlift*Suggested HBD WT : S-AC to 65/95, Rx-95/135, Rx+105+/155+ *16 Min Clock – 2 Min Rest Conditioning Metcon (Calories) EMOM10 Min1: 5 HSPU (S1-Inchworm, S2-Tank Inchworm, S3-15s HS Hold, Rx-HSPU) Min2: 45s Max Cal RRS *Record Total Cals Cool Down Hollow Hold: 4x20s (40s) S-Static Dead Bug 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/OHS/SOTS Press 2×10/10/10 (30s) PVC Snatch Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 3 Power Snatch (S- AC, 55/65, Rx-65/95,Rx+95/135) 6 Air Squat 9 RRS Cals *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Static Scorpion Stretch (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/SA Push Plus 2x5e/10/10e (NR) 3s Pause Air Squat 2×5 (30s) Strength/Power Thruster ( 4×8@HBD WT) Thruster (15-18 Min) 1. Rack Rotation + Back Rack Flex 2×10/10 (Group) 2. Thruster 2×5 @ Bar (Group) 3. Thruster: 4×8@HBD WT *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80/115 *Rest A.N. Between Sets Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 10 BB Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80/115) Min2: 30s MAX Burpee *Record Total Reps Cool Down Plate Shoulder E.R. 2-3x10e (30s) Suggested WT: 2.5-10# Mobilize Chest Stretch (1 Min Each) Kneeling Hip Flexor 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) Banded Lateral Step 2x10e (NR) Strength/Power Deadlift (5@Bar, 5@50%, 5@60%, 3@70%, Then 4×3@80% or HBD WT) *IF No Numbers, Suggested HBD WT : S-AC to 65/95, Rx-105/155, Rx+125+/185+ *2 Min Rest *16 Min Clock Conditioning Metcon (AMRAP – Reps) AMRAP10 6 Strict Press (S-Bar, Rx-55/75, Rx+65/95) 14 Air Squat 50 DUBS (S-Toe Taps/Singles) *Record Total Reps (70 Reps Per Round) Cool Down Flutter Kicks: 3x30s (30s) Stay Hollow Mobilize Kneeling Lat Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more