Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner 2 Min Oklahoma Sprint Relay F-B Arm Circle/Frog Jump/SA Push Plus 2x10e/10/10e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 6 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50) 7 Wall Ball (S-MB Thruster to AC, Rx-14/20) 8 RRS Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner 2 Min MB Rig Toss 10/14 McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Skill Practice Rope Climb (12-15 Minutes) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of 2-3 Traditional Rope Climbs Option 3: Sets of 1-2 Legless Rope Climbs *Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.) Conditioning Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsOptions: DL (S1-AC to 65/95, S2-105/155, Rx-155/225 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) *Record Time (15MinCap) Mobilize Chest Stretch (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 PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) Strength/Power Front Squat (5-3-1 Pause) 5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% 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 Metcon (Calories) Partner 12-Min RRS Relay P1 – MAX Cal RRS P2 – Plate Hug (25+/45) *Switch Every 45s – Record Total Team Cals Mobilize Forearm Chest Opener (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) PT/TMC/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Back Rack Lunge (12@Bar, 10@LBD, Then 4×12@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *18 Min Clock – 1.5 Min Rest – Alternating Legs Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 5 Power Clean (S-AC to 65/95, Rx-95/135, Rx-105+/155+) Min2: 30s MAX DUBS (S-Singles/Toe Tap, Rx-DUBS) *Record Total Reps Cool Down Side Plank 3x30s Each (30s) *S-Bend Lower Leg Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more