Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap PT/OHS/SOTS Press 2×10/10/10 (30s) Skill Practice Power Snatch (18 Min) 1. High Hang Power Snatch 1×3 @ PVC to Bar (Group) 2. Low Hang Power Snatch 1×3 @ PVC to Bar 3. Power Snatch 1×3 @ PVC to Bar 3. Power Snatch 3@Bar, 2@LBD WT, Then 5×3@HBD WT *Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *60-90s Rest Between Sets Conditioning EMOM10 (9:30 Clock) (AMRAP – Reps) Min1: 30s MAX HSPU (S1-Inchworm Variation, S2-Abbr HSPU, Rx-HSPU) Min2: 30s MAX DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) *Record Total Reps Mobilize Kneeling Forearm Stretch (1 Min ) 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 Lateral Shuffle PT/Shin Box Rotation/Assisted Hover Hold 2×10/10/20s (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80-85% or HBD WT) *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 Team 10-Min Sled Relay (AMRAP – Reps) Max GLaps – Switching Every GLap (Teams of 2-4) Push Sled: S-30/50, Rx-50/90, Rx+70/110 Pull Sled: S-45/70, Rx-70/90, Rx+90/135 Record Total Gym Laps Mobilize Lax Ball VMO 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 MB Toss @ 14/20 PVC Halo/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) Strict Overhead Press*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+75+/105+ *Chase Each Work Set w/ 30s Sky Dive Hold *18 Min Clock – 90s Rest Conditioning AMRAP11 (Calories) MAX Cal RRS Every 2 Minutes: 8 Alt DB Devil’s Press (S-AC, Rx-20/35, Rx+35/50) *Record Total Cals & Machine Used Mobilize Lax Ball Standing Trap Smash (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