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 PVC Halo/TMC/Frog Jump 2x5e/10/10 (NR) Pull Plus 2×10 (Group Rotation) PVC Turnover Drill 2×3 (Group) Strength/Power Power Clean (5@Bar, 3@50%, 3@60%, Then 4×3@70-75% or HBD WT) *If no numbers, suggested HBD WT: S-Bar to 65/95, Rx-95/135, Rx+105+/155+ *90s Rest * Fast Elbow Focus * 15 Min Clock Conditioning Metcon (AMRAP – Reps) 90sON/90sOFF (12MinClock) 8 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) 12 Air Squat MAX Burpee 4 Rounds – Record Total Burpee Reps – Vested Option Cool Down Plate Shoulder E.R. 2-3x10e (30s) Suggested WT: 2.5-10# Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) 3s Pause Air Squat 2×8 (Group) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers, suggested HBD WT: S-Bar to 65/95, Rx-95+/135+ *1.5-2 Min Rest Between Sets * 16 Min Clock Conditioning Metcon (Calories) EMOM10 Min1: 10 Push Press (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) Min2: 45s Max DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) *Record Total Cals Cool Down Hollow Hold: 4x20s (40s) S-Static Dead Bug Hold Mobilize Forearm Chest Opener (1 Min Each) Wall 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) Basic Kip 2×10 (30s) Conditioning Metcon (AMRAP – Reps) EMOM21 Min1: 30s T2B (S-Sit Up/HKR, Rx-T2B) Min2: 30s Push-Up (S-Knee/Elevated, Rx-C2B) Min3: 30s Air Squat *Record Total Reps Cool Down Plate Shoulder E.R. 2x10e @ Slow Tempo (30s) Suggested WT: 2.5-10# Mobilize Lateral Highway Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (NR) Pull Plus 2×10 (Group Rotation) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 5 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) 7 Front Squat (S-Bar to 55/75, Rx-65/95, Rx+95/135) 9 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Cool Down Partner Dead Bug Ladder 2×2-8 (60s) Stay Hollow Mobilize Lax Ball Shoulder E.R. Smash (1 Min Each) Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more