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 PT/TMC/Air Squat 2×10/10/10 (NR) SuperPeople 2×10 (30s) Strength/Power Power Snatch + OHS (15 Minutes ) 1. PVC Turnover Drill 2×3 (Group) 2. OHS + SOTS Press 2×5/5 @ PVC (Group) 3. Power Snatch + OHS: 4×2+3@HBD *(S-Bar to 55/75, Rx-65/95, Rx+80+/135+) *60-90s Rest Between Sets Conditioning Metcon (Time) 5RFT 8 Front Rack Lunge (S-BW to 55/75, Rx-65/95, Rx+95/135) 40 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) Record Time (12MinCap) Cool Down Partner Side Bridge Ladder: 2×1-5 Each (60s) 2010 Tempo Mobilize Lax Ball Calf Gapping (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Pull Plus 2×10 (Group Rotation) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 5@60%, 3@70%, Then 4×3@80-85% or HBD) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *16 Min Clock * 1-3 Min Rest * DEAD STOP REPS Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 10 Pull-Up (S-RR/Jumping, Rx-Chin) Min2: 40s MAX Thrusters (S-MB to 55/75, Rx-65/95) Min3: Rest *Record Total Reps Cool Down Plate Shoulder E.R. 2-3x10e (30s) Suggested WT: 2.5-10# Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Lax Ball Standing Trap Smash (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/SL Wall Reach 2x5e/10/5e (NR) PVC Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP25 3 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) 6 DL (same WT as above) 9 Cal RRS *P1 Work/P2 Rest – Switch Every Completed Round – *Record Total Team Rds + Reps Mobilize Kneeling Forearm Stretch (1 Min) 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) PT/Air Squat/SA Push Plus 2×10/10/10e (NR) Skill Practice Handstand Push-ups (18 Minute Strict Practice) 1. Plank Push-Through 2×5 (Room Rotation) 2. 10s Tripod Hold 2x10s (Room Rotation) 3. Tripod w/ Leg Lift Variation – Single or Double 2x10s (Room Rotation) *Option1: Pike Push-Up – Sets of 5 (Rest A.N.) *Option2: Handstand Hold – Sets of 15-20s (Rest A.N.) *Option 3: HSPU Negatives/Strict HSPU – Sustainable Sets Conditioning Metcon (Calories) RRS Intervals 50s Work/10s Rest 40s Work/20s Rest 30s Work/30s Rest 20s Work/40s Rest 10s Work/50s Rest *2 Rounds – Record Total Cals Cool Down BB Curls: 3×10 @ Slow Tempo (60s) Suggested WT: S-DB, Rx-Bar+ Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more