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 Partner Spider Lunge + Skip 2xGLap McKenzie Press Up/TMC/SL Glute Bridge 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *22 Min Clock – 2 Min Rest – BIG BRACE FOCUS Conditioning 4xAMRAP2 (AMRAP – Reps) 3 TGU (S-AC, Rx-20/35, Rx+35/50) MAX Burpee DB Hop*1 Min Between AMRAPs – Record Total Burpee Reps Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Transfer @ 14/20 PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR) Strength/Power DB SA Row (8e@LBD WT, Then 4x10e@HBD WT) Single arm row performed on a bench/box.*Chase Each Work Set w/ 20s HS Hold or 30s High Plank *Suggested HBD WT: S-20/35, Rx-35/50, Rx+40+/55+ *16 Minute Clock – 90s Between Sets – 2010 Tempo Conditioning EMOM10 (AMRAP – Reps) Min1: 5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) Min2: 40s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)*Record Total Reps Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (NR) Conditioning Partner AMRAP20 (AMRAP – Rounds and Reps) 10 Thruster (S-AC to 55/75, Rx-65/95, Rx-80/115) – Switch Every 5 20 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) – Switch Every 5 40 RRS – Switch Every 10*Record Total Team Rounds + Reps Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint Relay (GLap Switch) PT/TMC/Air Squat 2×10/10/10 (NR) Conditioning Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowDetails & Scaling: T2B(S1-Sit Up, S2-HKR, Rx-T2B) DB Hang C&J (S-AC to 20/35, Rx-35/50) – Switch Every 5 Reps Calories can be RRS *Record Total Reps Cool Down Plate/DB Shoulder E.R. 3x10e (NR) *Suggested WT: 2.5-12 Mobilize Forearm Chest Opener (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more