Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Min F-B Arm Circles/3s Pause Air Squat 2x10e/5 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 2 Min Rest – High Elbow Focus Conditioning Amrap9 (AMRAP – Reps) Ascending Ladder by 2’s HSPU (S1-Push-Up Variation, S2-Abbr. HSPU, Rx-HSPU) Box Jump (S-AC, Rx-20/24)*Record Total Reps Mobilize Lax Ball Standing Trap Smash (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 Run/Row/Ride/Ski 3 Minutes “You’ve Been Served” (3 Burpee Penalty) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Conditioning Partner AMRAP22 (AMRAP – Rounds and Reps) 1 Wall Walk (S1-Inchoworm, S2-Abbr WW, Rx-Full ROM WW) 3 DL (S-AC to 95/135, Rx-125/185, Rx+155/225) 7 Cal RRS*Switch Every Completed Rounds *Record Total Team Rds + Reps Mobilize Forearm Chest Opener (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Spider Lunge + Back Pedal 2xGLap (NR) PT/TMC/Air Squat 2×10/10/10 (NR) Skill Practice Hang Snatch (18 Min Clock) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. Hang Snatch PVC Turnover Drill 2×3 (Group) 3. Hang Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets Conditioning EMOM10 (AMRAP – Reps) Min1: 30s MAX Thruster (S-AC to 55/75, Rx-65/95) Min2: 30s MAX T2B (S-Sit Up/HKR, Rx-T2B)*Record Total Reps Mobilize Kneeling Lat Stretch (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