Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Oklahoma Sprint Relay PT/Shin Box Rotation/SL Wall Reach 2×10/10/5e (NR) Conditioning Partner AMRAP22 (AMRAP – Rounds and Reps) 6 Alt Devil’s Press (S-AC, Rx-20/35, Rx+35/50) 8 DB Lunge (S-AC, Rx-20/35, Rx+35/50) 10 Cal Row/Ride/Ski*Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Static Scorpion Stretch (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 F-B Arm Circle/TMC/Assisted Hover Hold 2x10e/10/20s (NR) Skill Practice Power Clean + Push Jerk (18-20 Min) 1. Front Rack Rotation + FS 2×10/5 @ Bar (Group) 2. Tempo Power Clean + Strict Press 2×2+3 @ Bar (Group) 3. Power Clean + Push Jerk: 2+2@Bar, 2+1@LBD WT, Then 5×2+1@HBD WT *Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets Conditioning RRS Intervals (14:10MinClock) (Calories) 50sON/10sOFF 40sON/20sOFF 30sON/30sOFF 20sON/40sOFF 10sON/50sOFF*3 Rounds – Record Total 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

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% 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 E2MINx5 (10MinClock) (AMRAP – Reps) 12 DB Goblet Squat (S-AC to 20/35, Rx-35/50, Rx+40+/55+) 35 DUBS (S-Toe Tap/Singles, Rx-DUBS)*Last Round – MAX DUB Variation – Record DUB Variation Reps of Last Round Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Skip + Bear Crawl PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *20 Min Clock – 2 Min Rest – 2010 Tempo Conditioning AMRAP1x5 (9MinClock) (AMRAP – Reps) MAX Burpee Box Jump (S-Step Up or AC Box Jump, Rx-20/24)*1 Min Between AMRAPs – Record Total Reps Cool Down Wall Angel 3×10 (30s) *Back Flat Against Wall Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more