Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner Oklahoma Sprint Relay McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10/ (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×3@70-80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (90-120s Rest) – Dead Stop Reps Conditioning 8RFT (14MinCap) (Time) 8 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20) 4 Box Jump (S1-Step Up, S2-20/24, Rx-24/30) 2 Wall Walk (S1-Inchworm, S2-Abbr WW, Rx-Full ROM WW)*10RFT Option For S1/S2 *Record Time Mobilize Chest 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/TMC/Wall Angel 2×10/10/10 (NR) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *16 Minute Clock – 2 Min Rest – Pick Appropriate WT Conditioning EMOM10 (AMRAP – Reps) Min1: 5 Hang Squat Clean (S-AC to 55/75, Rx-75/95, Rx+95+/135+) Min2: 30s MAX Burpee Bar Hop (S-Step)*Record Total Reps Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion 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 Run/Row/Ride/Ski 2 Min Partner Sprint Relay PT/Alt Bridge Reach/SuperPeople 2×10/10/10 (NR) Conditioning Partner AMRAP22 (AMRAP – Rounds and Reps) 4 HSPU (S-Push Variation/Abbr HSPU, Rx-Kipping, Rx+Strict) 7 Box Jump (S-AC or Step Up, Rx-20/24, Rx+24/30) 10 Cal RRS*Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Min OH Arm Swing/Basic Kip/Assisted Hover Hold 2×10/10/20s (NR) Skill Practice Pistols (18 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Decent 2x3e (30s) 5. Pistol Practice (Free Standing or To Certain Height) Remaining Time *Each Step Should Be 80% Mastered B4 Moving On Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsOptions: Thruster (S-AC to 55/75, Rx-65/95) Pull-Up (S-Jumping/RR, Rx-Chin) *Record Time (13 Minute Cap) Mobilize Kneeling Forearm Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more