Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) SA Push Plus 2x10e (NR) Strength/Power Push Press (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT) *Suggested HBD WT if no numbers: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *Vertical Dip/Drive Focus *90s Rest Between Sets – 15 Min Clock Conditioning Metcon (AMRAP – Reps) AMRAP9 Cash-In: 400m Run 6 Hang Squat Clean (S-Bar to 55/75, Rx-65/95, Rx+95/135) 40 DUB (S1-Toe Tap, S2-Singles, Rx-DUBS) *Record Total Reps Cool Down Hollow Hold: 4x20s (40s) S-Dead Bug Hold Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/TMC/SL Glute Bridge 2x10e/10/10e (NR) Rack Rotation + FS 2×10/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP23 5 Thrusters (S-Bar to 55/75, Rx-65/95, Rx+80/115) 8 Step-Ups (S-BW, Rx-20/35, Rx+35/50) 11 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Static Scorpion Stretch (1 Min Each) Wall 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/Bridge Reach/Reverse Lunge 2×10/10/5e (NR) Prone Swimmer 2×6 (30s) Skill Practice T2B/HKR (18 Minutes (Group Rotation)) Step 1: Hollow + Arch Hold 2x10s Each Step 2: Basic Kip – Slow Motion 2×3-5 Step 3: Kip + K2C 2×3-5 Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) * Knuckles Above Bar * Full Grip * Feet Together *IF Proficient at Movement: Build Volume w/ Sustainable Sets Conditioning Metcon (AMRAP – Reps) AMRAP8 Ascending Ladder by 2’s Power Clean (S-AC to 65/95, Rx-95/135, Rx+125/185) Burpee Bar Hop (S-Step) *Record Total Reps Cool Down Flutter Kicks 4x20s (40s) Mobilize Kneeling Forearm Stretch (1 Min) Pigeon Pose (1 Min Each) ()Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Frog Jump 2×12 (30s) Strength/Power Sumo Deadlift (6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@95-100) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Min Clock * 1-3 Min Rest * *DEAD STOP REPS Conditioning Metcon (Time) 5RFT 8 S2OH (S-Bar to 55/75, Rx-65/95, Rx+80+/115+) 12 Sit-Ups 50 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) *Record Time (13MinCap) Cool Down Plate Hammer Curl: 2-3×10 (60s) Suggested WT: S-15/25, Rx-25/45 Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Forearm Chest Opener (1 Min Each)Read more