Bluprint Fitness – BPFIT Warm-up PT/TMC/Shin Box Rotation 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (20 Minutes ) *5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM IF No Numbers Use 1RM *Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *Those w/ Number: base numbers off 90% of your actual 1RM *20 Min Clock – 2-3 Min Rest – ALL PRETTY Conditioning Metcon (Calories) Partner 9-Min RRS Relay MAX Cal RRS – Switching Every 45s “Resting Partner” Plate Zercher Hold (S-15/25, Rx-25+/45) *Record Total Team Cals Mobilize Lax Ball VMO Smash (1 Min Each) Kneeling Forearm Stretch (1 Min)Read more

Bluprint Fitness – BPFIT Warm-up PT/PVC Hinge/Air Squat 2×10/10/10 (NR) Pull Plus 2×10 (Group Rotation) Strength/Power BB Dead Row ( 5@Bar, 3@LBD WT, Then 4×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*Suggested WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets – 15 Min Clock Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s Max Pull-Ups (S-Jumping/RR, Rx-Chin) Min2: 30s Max Push-Up (S-Knee/Floor Press, Rx-C2F) Min3: 30s Max Air Squat *Record Total Reps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up PVC Halo/Frog Jump/SL Wall Reach 2x5e/10/5e (NR) Prone Swimmer 2×8 (30s) Conditioning Metcon (Calories) Partner E2MIN (24MinClock) 8 Front Rack Lunge (S-BW to 55/75, Rx-65/95, Rx+95/135) 8 Burpee Bar Hop (S-Step) MAX Cal RRS 6 Rounds Each – Switch Every 2 Min *Record Total Team Rds + Reps Mobilize Forearm Chest Opener (1 Min Each) Lax Ball Glute Smash (2 Spots Per Side/10 Rotations Each Spot)Read more

Bluprint Fitness – BPSTRENGTH Warm-up 90s Toe Tap Tabata PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Skill Practice Double-Unders (12 Minutes) 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 Metcon (Time) 5RFT 6 DL (S-AC to 65/95, Rx-105/155, Rx+155/225) 9 Air Squat 12 RRS *Record Total Time (13MinCap) Mobilize Pigeon Pose (1 Min Each) Lax Ball Calf Gapping (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