Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Oklahoma Sprint Relay PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Conditioning Partner AMRAP22 (AMRAP – Rounds and Reps) 6 Alt Devils Press (S-AC, Rx-20/35, Rx+35/50) 8 DB Lunge (S-AC, Rx-20/35, Rx+35/50) 10 RRS*Partners Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Forearm Chest Opener (1 Min Each) Lying Hip I/R 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) PVC Halo/TMC/SuperPeople 2×10/10/10 (NR) Skill Practice Kipping Pull-Up (18 Minutes) 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: Basic Kip + 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 3RFT (Time) 15 Thruster (S-MB to 55/75, Rx-65/95) 500m Row (S-350m, Rx-500m)*Record Time (13MinCap) Mobilize Kneeling Forearm Stretch (1 Min) 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 2 Min Partner Sprint + Bear Crawl McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70% 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 AMRAP2x4 (11MinClock) (AMRAP – Reps) Min0-1: MAX HSPU (S1-Inchworm Variation, S2-Abbr HSPU, Rx-HSPU) Min1-2: MAX Air Squat (use MB if needed)*1 Min Between Rounds – Record Total Reps Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more