Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 90s Jumping Jack Tabata PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR) Strength/Power Floor Press (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *Suggested HBD WT: S-Bar to 65/115, Rx-75/135, Rx+75+/155+ *20 Min Clock – 2 Min Rest – 2010 Tempo Conditioning AMRAP8 (AMRAP – Reps) 5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80/135) 45 DUBS (S-90 Singles/Toe Taps, Rx-45 DUBS)*Record Total Reps (50 Reps Per Round) 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 8x Partner Rock Paper Scissors (Loser Completes 2 Burpees Each Round) F-B Arm Circle/Frog Jump/SL Glute Bridge 2x10e/10/10e (NR) Conditioning Partner AMRAP20 (AMRAP – Rounds and Reps) 10 Wall Walk (S-Inchworm Variation, S2-Abbr WW, Rx-Full ROM WW) – Switch A.N. 20 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+) – Switch Every 5 40 Cal RRS – Switch Every 10 *Record Total Team Rounds + Reps Mobilize Lax Ball E/R Smash (1 Min Each) 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 Oklahoma Sprint Relay PT/TMC/Air Squat 2×10/10/10 (NR) Skill Practice Hang Clean (18 Minutes) 1. Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 3. Front Squat 2×5 @ Bar (Group) 4. Hang Clean: 3@Bar, 2@LBD WT, Then 5×3@HBD WT *Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *60-90s Rest Between Sets Conditioning 21-15-9 (Time) T2B (S1-Leg Raise, S2-HKR, Rx-T2B) Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135) *Record Time (12MinCap) Mobilize Foam Roll Glutes (1 Min Each) Kneeling Lat 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