Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Glute Bridge 2×10/10/10e (NR) Tempo Clean/Rack Rotation/Front Squat 2×5/10/5 (30s) Conditioning 12 Days of Bluprint 2020 (Time) Complete the exercises below following the rep scheme that mimics the 12 Days of Christmas Song Sequence: 1, then 2/1, then 3/2/1, then, 4/3/2/1, etc. *************************************************** 1 TGU (S-AC to 20/35, Rx-35/50) 2 Front Squat (S-AC, Rx-65/95, Rx+95/135) 3 Power Clean (S-AC, Rx-65/95, Rx+95/135) 4 Sit-Ups 5 Push-Up (S-Knee, Rx-C2F, Rx+HSPU) 6 Alt Lunge (S-AC to 20/35, Rx-35/50) 7 DB Snatch (S-AC to 20/35, Rx-35/50) 8 Cal RRS 9 Burpee 10 Hang DB C&J (S-AC to 20/35, Rx-35/50) – 5 Each 11 Air Squat (use MB if needed) 12 DL (S-AC, Rx-65/95, Rx+95/135) *Record Time (45MinCap) Mobilize Pigeon Pose (2 Min Each) Kneeling Lat Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Air Squat/Prone Swimmer 2x5e/10/5 (NR) Vertical Jump 2×5 (30s) Skill Practice Split Jerk (18 Minutes ) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split Jerk: 3@Bar, Then 4×3@LBD WT Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *Rest A.N. Between Sets Conditioning Metcon (Calories) Partner 12-Min RRS Relay MAX Cal RRS – Switching Every 45s “Resting Partner” Plate Zercher Hold (S-15/25, Rx-25+/45) *Record Total Team Cals Cool Down Hollow Hold: 4x20s (40s) Stay Hollow (S-Static Dead Bug) Mobilize Chest Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) ()Read more

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 2×10 (Group Rotation) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No Numbers, Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+95+/135+ *1.5-2 Min Rest * 16 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 8 Pull-Ups (S-Ring Row/Jumping, Rx-Chin, Rx+Strict) Min2: 30s MAX Squat Thrust Record Total Reps Cool Down Partner Side Bridge Ladder 2×1-5each (60s) 2010 Tempo Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/TMC/3s Pause Air Squat 2×10/10/5 (30s) Rack Rotation + FS 2×10/5 @ Bar (Group) Tempo Clean @ Bar 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 10 Squat Clean (S-AC to 55/75, Rx-65/95, Rx+95+/135+) – Switch Every 2 20 Burpee – Switch Every 5 40 Cal RRS – Switch Every 10 *Record Total Rds+Reps Mobilize Static Scorpion Stretch (1 Min Each) Lax Ball QL Smash (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) Standing Y’s 2×12 @ BW to 5# (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 (Time) 5RFT 8 Tank Inchworm (S-Inchworm, Rx-Tank Inchworm, Rx+HSPU) 13 Air Squat *Record Time (13MinCap) Cool Down Plate Shoulder E.R. 2-3x10e (30s) Suggested WT: 2.5-10# Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each) ()Read more