Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Min PVC Halo + Wall Angel 2x5e/10 (NR) Skill Practice Kipping Pull-Up (18 Min) Step 1: Pull Plus 2×10 (Group Rotation) Step 2: Basic Kip 2×10 (Rest 60s) Option1: Ring Row + Dead Hang 5+10s (Rotational Rest) Option2: SL Box Kipping Pull Up + Dead Hang 5+10s (Rotational Rest) Option3: Kipping Pull Up in Sustainable Sets (Rotational Rest) *Progress through step 2 – then choose appropriate option to work on. Conditioning AMRAP2x5 (AMRAP – Reps) 5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/135) MAX Bar Facing Burpee Bar Hop (S-Step, Rx-Jump) *1 Min Between AMRAPS – Record Total Burpee Reps Mobilize Kneeling Forearm Stretch (1 Min) 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 OH Arm Swing/TMC/SL Wall Reach 2×10/10/5e (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@65%, 3@75%, Then 4×2@85% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Min Clock – 2 Min Rest – Dead Stop Reps Conditioning Team 12-Min Bike Relay (Calories) In Teams of 2-4 Athletes rack up as many calories as possible *Switch Every 30s *Record Total Calories 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 Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT: S-AC to 45/65, Rx-55/85, Rx+65+/95+ *Chase Each Set w/30s Sky Dive Hold *16 Minute Clock – 90s Rest Conditioning AMRAP8 (AMRAP – Reps) Ascending Ladder by 1’s Wall Walk (S-Inchworm to Abbr WW, Rx-Full ROM WW) Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) *Record Total Reps 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