Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Min Barbell Good Morning 2×10 @ Bar (30s) Strength/Power Snatch Grip Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-155/205, Rx+175/250 *20 Min Clock – 2 Min Rest – Wide Grip Conditioning Death by Burpee (AMRAP – Rounds and Reps) EMOM10 Burpee Plate Hop Ascending Ladder by 2’s IF athlete cannot finish prescribed burpee reps in minute: MAX cal RRS w/ remaining time Record Total Rds + Reps (Highest Completed Rd of Burpees + Total Cals) 2-4-6-8-10-12-14-16-18-20 (110 Total If Completed) 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 Sprint + Bear Crawl (GLap Switch) PVC Halo/Shin Box Rotation/Prone Swimmer 2x5e/10/5 (NR) Strength/Power Push Press (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT) *Suggested HBD WT: S-AC to 55/75, Rx-80/115, Rx+95+/135+ *16 Minute Clock – 90s Rest – Vertical Dip & Drive Conditioning AMRAP10 (AMRAP – Rounds and Reps) 4 TGU (S-AC, Rx-20/35, Rx+35/50) 35 DUBS (S-70 Toe Tap/70 Singles, Rx-35 DUBS)*Record Total Rounds + Reps Cool Down Flutter Kicks 4x20s (40s) *Stay Hollow Mobilize Forearm Chest Opener (1 Min Each) Lax Ball Calf Gapping (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 MB Toss @ 14/20 PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Conditioning Partner E2MIN (20MinClock) (Calories) 10 Thruster (S-MB to 55/75, Rx-65/95, Rx+80/115) 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