Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Spider Lunge + Back Pedal 2xGLap PVC Halo/Shin Box Rotation/3s Pause Air Squat 2x5e/10/5 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 1-3 Sets to Find 3RM) *IF No Numbers Use 1RM Template: S-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 2 Min Rest – High Elbow Focus Conditioning 45/15 Circuit (10:45MinClock) (AMRAP – Reps) DUBS (S-Toe Tap/Singles, Rx-DUBS) Sit-Up Box Step Up @ 20/24″ (S-AC 20/35, Rx-35/50) *3 Rounds – 1 Min Between Rounds – Record Total Reps Mobilize Lax Ball Standing Trap Smash (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 (GLap Switch) 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/ 20s Hollow Hold *16 Minute Clock – 90s Rest Conditioning EMOM10 (AMRAP – Reps) Min1: 30s MAX Box Jump (S-AC or KBS, Rx-20/24, Rx+24/30) Min2: 30s MAX Alt Hang DB C&J (S-AC to 20/35, Rx-35/50, Rx+40+/55+) *Record Total Reps Cool Down Wall Angels: 3×10 @ Slow Tempo *Back Flat Against Wall 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

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint Relay OH Arm Swing/Air Squat/Windmill 2×10/10/5e (NR) Conditioning Partner AMRAP20 (AMRAP – Rounds and Reps) 2 TGU (S-AC, Rx-20/35, Rx_35/50) 7 Wall Ball (S-Air Squat/MB Thruster/AC, Rx-14/20) 10 Cal RRS Switch Every Completed Round *Record Total Team Rds + Reps Mobilize Static Scorpion Stretch (1 Min Each) Lax Ball VMO Smash (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 90s Jumping Jack Tabata PT/Lateral Lunge/Wall Angel 2×10/5e/10 (NR) Skill Practice Double-Unders (12-15 Min) 1. Singles 1×30 2. No Rope Singles 2×10 3. No Rope Doubles 2×10 4. Single-Single-DUB 2×5 5. Athlete Specific DUB Practice *Record Highest Consecutive DUB Set *Rest Between Sets Conditioning AMRAP2x5 (AMRAP – Reps) 5 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) MAX Bar Facing Burpee Bar Hop (S-Step, Rx-Jump) *1 Min Between AMRAPS – Record Total Burpee Reps Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each) ()Read more