Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Skip + Back Pedal McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power BB Dead Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 2 Min Rest – Keep it CRISPY Conditioning Metcon (AMRAP – Reps) 3xAMRAP3 (11MinClock) 0-1: Wall Walk (S-Inchworm/Abbr WW, Rx-Full ROM WW) 1-2: Box Jump Over (S-Step Up&Over to AC, Rx-20/24) 2-3: Plate Hug (S-AC to 15/25, Rx-25+/45) *1 Minute Between AMRAPs – Record Total Reps 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

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint Relay PT/TMC/Frog Jump 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 1 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) 4 S2OH (Same WT As Above) 35 DUBS (S-Toe Taps/Singles, Rx-DUBS) *Switch Every Completed Round *Record Total Team Rounds + Reps Mobilize Chest Stretch (1 Min Each) Standing Calf Strech (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 OH Arm Swing/Alt Bridge Reach/SL Wall Reach 2×10/10/5e (30s) Skill Practice Toes-To-Bar (20 Min) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) *Knuckles Above Bar – Full Grip – Feet Together *IF Proficient at Movement: Hit Max Rep Set After Warm-Up Conditioning Metcon (Time) For Time 35-25-15-5 Wall Ball (S1-MB Thruster, S2-10/16, Rx-14/20) RRS Cals *Record Total Time (15MinCap) Mobilize Static Scorpion Stretch (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