Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint + Bear Crawl (GLap Switch) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (NR) Strength/Power Floor Press (5@Bar, 5@LBD WT, Then 5×5@HBD WT or 70-75%) *Suggested HBD WT: S-Bar to 65/95, Rx-80/135, Rx+85+/155+ *18 Min Clock – 90s Rest – 2010 Tempo Conditioning AMRAP8 (AMRAP – Reps) Ascending Ladder by 2’s Alt Pistol (S1-DB Lunge, S2-Pistol Variation, Rx-Pistol) Alt DB Snatch (S1-AC, S2-20/35, Rx-35/50)*Record Total Reps Cool Down Windshield Wipers 3×10 (60s) *S-Knees Bent, Rx-Legs Straight Mobilize Pigeon Pose (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 PVC Halo/Shin Box Rotation/Pull Plus 2×5/10/10 (NR) Conditioning Partner E2MIN (20MinClock) (Calories) 7 Burpee Pull-Up (S-Burpee RR, Rx-Burpee PU, Rx+5 Muscle Ups) MAX Cal RRS*5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Chest Stretch (1 Min Each) Wall 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 Row/Ride/Ski PT/TMC/SL Wall Reach 2x5e/10/10e (NR) 3s Pause Air Squat 2×8 (30s) Skill Practice Hang Power Snatch (18 Min) 1. Position Snatch Grip DL 2×3 @ PVC-Bar (Group) 2. BTN Push Jerk + OHS 2×3+3 @ PVC-Bar (Group) 3. Tall Turnover 2×3 @ PVC-Bar (Group) 3. Hang Power Snatch: 3@Bar, 2@LBD WT, Then 5×3@HBD WT *Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *60-90s Rest Between Sets Conditioning Pop Test: Choose One To Complete 1-Mile Run (Time) Max Effort 1-Mile Run 10-Min Assault Bike (Calories) As many calories as possible 10-Min Echo Bike (Calories) As many calories as possible. 2k Row (Time) Max Effort 2k Row 2k Ski Erg (Time) Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (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