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 Back Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% or HBD WT) *If no numbers, suggested HBD WT: S-Bar to 65/95, Rx-95+/135+ *90s Rest Between Sets * 15 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 8 Strict Press (S-Bar to 55/75, Rx-65/95) Min2: 30s MAX DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) *Record Total Reps Cool Down Flutter Kicks 4x20s (40s) Stay Hollow Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/Shin Box Rotation/Frog Jump 2x10e/10/10 (NR) Basic Kip 2×10 (Group Rotation) Conditioning Metcon (Calories) Partner E2MIN (24MinClock) 8 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) 8 Front Squat (S-Bar to 65/95, Rx-95/135, Rx+105+/155+) MAX Cal RRS *6 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Lax Ball Front Shoulder Smash (1 Min Each) Wall Stretch (1-2 Min Each)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) Skill Practice 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 POP TEST – Pick ONE * 1 min steady state warm up 2k Ski Erg (Time) 2k Row (Time) Max Effort 2k Row 10-Min Assault Bike (Calories) As many calories as possible Cool Down DB Skull Crusher: 2-3×12 @ 3010 Tempo (60s) Suggested WT: 20+/35+ Mobilize Kneeling Forearm Stretch 1 Min Pigeon Pose 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 F-B Arm Circles/Shin Box Rotation/3s Pause Air Squat 2x10e/10/5 (NR) SL Glute Bridge 2x10e (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% or HBD) *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 *18 Min Clock – 2 Min Rest – DEAD STOP REPS Conditioning Metcon (AMRAP – Reps) E2MIN (10MinClock) 8 Bent-Over Row (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) 8 Push-Up (S-Knee/Elevated, Rx-C2F) 15 Air Squat *5 Rounds – Last Round MAX Air Squats *Record Reps Cool Down Standing Y’s 3×12 (60s) Suggested WT: 2.5-5# Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1-2 Min Each)Read more