Bluprint Fitness – BPBASELINE Warm-up Take Pictures:) PT+Shinbox Rotation + Air Squat 2×10+5e+5 (30s) Conditioning Bluprint Baseline 2019 (AMRAP – Rounds and Reps) AMRAP9 30 Rope Skips (S-Toe Taps, Rx-Rope Skips, Rx+DUBS) 20 Calorie Row 10 Air Squats (To MB if needed) 5 Burpees *Record Total Rds+Reps Mobilize Chest Stretch (1 Min) Wall Stretch (1 Min)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Triceps Stretch (1 Min Each) PVC Halo/Air Squat/SA Push Plus 2×10/10/10e (NR) Strength/Power Push Press (Strength Ladder ) 1. Rack Rotation + OH Hold 2×10/15s (Group) 2. Push Press 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100% or HBD WT *60-90s Rest Between Sets *16 Min Clock Conditioning Metcon (AMRAP – Reps) E2MIN (10MinClock) 6 Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) 8 Front Squat (same WT as above) 6 Burpee 5 Rounds – Last Round MAX Burpees – Record Reps Mobilize Lying T-Spine Rotation (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Frog Jump 2×10/10/10 (NR) Banded Lateral Step 2x10e (NR) Strength/Power Back Rack Lunge (10@BW, 10@Bar-LBD WT, Then 4×10@HBD WT) *IF No Numbers, Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+95+/135+ *15 Min Clock * 90s Rest Alternating Reps Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP8 7 DL (S-AC to 65/95, Rx-95/135, Rx+125+/185+) 50 DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Rds + Reps Cool Down Hollow Hold: 4x20s (40s) Stay Hollow (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 Partner Squat Thrust Ladder 2×1-4 (30s) OH Arm Swings/SL Glute Bridge/T-Spine Rotation 2×10/5e/5e (NR) BW TGU 1x1e (Group) Conditioning Metcon (Calories) Partner E2MIN (24MinClock) 4 DB TGU (S-BW to AC, Rx-20/35, Rx+35/50) MAX Cal RRS *6 Rounds Each – P1 Work/P2 Rest – Record Team Cals Mobilize Kneeling Rear Delt Stretch (1 Min Each) Pigeon Pose (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) Prone Swimmers 2×6 (30s) Skill Practice Rack Position Prep (Group) 1. Kneeling Lat Stretch: 1 Min Each 2. Rack Rotation + Back Rack Flex: 2×10/10 (30s) 3. Front Squat + S2OH: 2×5/5 (30s) Conditioning Metcon (Weight) DT EMOM15 Min1: 12 DL Min2: 9 Hang Power Clean Min3: 6 Push Jerk S1-Bar to 65/95, S2-80/115, Rx-105/155 *Record Weight Used Cool Down Skull Crushers 3×12 at 3010 Tempo (60s) Suggested WT: S-Single DB 20-35, Rx-Bar 35/45, Rx+Slower Tempo Mobilize Lax Ball Lying Trap Smash (2 Spots Per Side/10 Movements Each) Lying Hip I/R Stretch (1 Min Each) ()Read more