Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski PT/TMC/Pull Plus 2×10/10/10e (NR) Tempo Power Clean/Rack Rotation/Front Squat 2×5/10/5 (30s) Conditioning 12 Days of Bluprint 2022 (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 Pull-Up (S-Jumping/RR, Rx-Chin or C2B, Rx+MU) 2 Front Squat (S-AC, Rx-65/95, Rx+95/135) 3 Power Clean (S-AC, Rx-65/95, Rx+95/135) 4 T2B (S-Sit Up/HKR, Rx-T2B) 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 (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 90s Jumping Jack Tabata F-B Arm Circles/Reverse Lunge/Prone Swimmer 2x10e/5e/5 (NR) Skill Practice Double-Unders (12-15 Min) 1. 30 Singles 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record Highest Consecutive DUBS Rest Plenty Between Sets Conditioning Race-to-1500 (Time) Row/Ski 1500m As Fast As Possible Every 90s Perform 2 TGU (S-BW-AC, Rx-20/35, Rx+35/50) Record Time Mobilize Chest Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPBASELINE Warm-up 2min Row/Ride/Ski PT/Shinbox/Air Squat 2×10/10/5 Conditioning Bluprint Baseline 2021 (AMRAP – Rounds and Reps) AMRAP10 6 Burpees 9 Air Squats (To MB if needed) 12 Cal RRS Record Total Rds+Reps Mobilize Chest Stretch (1 Min each) Wall Stretch (1 Min each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR) 3s Pause Goblet Squat 2×5 @ 20/35 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2 Min Rest – ALL PRETTY Conditioning 45/15 Circuit (11:45MinClock) (AMRAP – Reps) Box Jump (S-AC or Step Up, Rx-20/24) Squat Thrust Sit-Up*3 Rounds – 1 Min Rest Between Rounds – Record Total Reps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more