Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) SL Wall Reach 2x8e (30s) Strength/Power Split Squat (8e@BW, 5e@Bar-LBD WT, Then 3x8e@HBD WT) *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *90s Rest Between Sets * 15 Min Clock Conditioning Metcon (AMRAP – Reps) AMRAP9 Ascending Ladder by 2’s Power Clean (S-Bar to 65/95, Rx-80/115, Rx+95+/135+) Burpee Bar Hop (S-Step) *Record Total Reps Cool Down Side Plank: 3x30s Each (60s) S-Bend Lower Leg Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Shin Box Rotation/SA Push Plus 2×10/10/10e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP25 40 Cal RRS – Switch Every 10 Cals 30 Front Squat (same wt as below) – Switch Every 5 20 S20H (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 5 10 Tank Inchworm (S-Inchworm, Rx-Tank Inchworm, Rx+HSPU) – Switch A.N. *Record Total Team Rds + Reps 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 F-B Arm Circles/Alt Bridge Reach/Air Squat 2x10e/10/10 (NR) SL Wall Reach 2x8e (30s) Skill Practice Pistols (15-18 Minutes ) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1x2e (30s) 4. Box Step Up w/ Slow Decent 1x3e (30s) 5. Pistol Practice (Free Standing or To Certain Height) *Remaining Time Each Step Should Be 80% Mastered B4 Moving On Conditioning Metcon (Time) 3RFT 5 Power Clean (S-Bar to 65/95, Rx-95/135, Rx+125/185) 10 Burpee Bar Hop (S-Step) 15 Cal RRS *Record Time (12MinCap) Cool Down Barbell Curls: 3×12 @ 2010 Tempo (60s) Suggested WT: S-Single DB, Rx-35/45, Rx+45/55 Mobilize Lying T-Spine Rotation (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) ()Read more

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 Deadlift (20 Minutes (1RM)) 8@30-50%, 5@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *Those w/ Number: base numbers off 90% of your actual 1RM * 2-3 Min Rest * DEAD STOP REPS Conditioning Metcon (Calories) Partner 12-Min RRS Relay MAX Cal RRS – Switching Every 45s “Resting Partner” Plate Hug (25+/45) *Record Total Team Cals Mobilize Lax Ball QL Smash (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more