Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/Assisted Hover Hold 2x5e/10/15s (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *18 Min Clock – 2 Min Rest – High Elbow Focus Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 5 DL (S-AC to 95/135, Rx-125/185, Rx+155/225) Min2: 30s MAX Burpee Bar Hop (S-Step, Rx-Jump) *Record Total Reps Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski/Run Partner Squat Thrust Ladder 2×1-4 (30s) PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *Suggested HBD WT: S-Bar to 55/115, Rx-65/135, Rx+75+/155+ *20 Min Clock – 2 Min Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) AMRAP8 Cash-In: 400m Run 8 Pistol (S-DB Lunge/Pistol Variaiton, Rx-Pistol) 8 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) *Record Total Reps Cool Down Flutter Kicks 3x20s (40s) *Stay Hollow Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Back Pedal + Bear Crawl (GLap Switch) F-B Arm Swing/Lateral Lunge/SA Push Plus 2×10/5e/10e (NR) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 4 TGU (S-AC, Rx-20/35, Rx+35/50) MAX Burpee Box Jump Over at 20/24″ (S-Step Over, Rx-Jump) *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Lateral Highway Stretch (1 Min Each) Lying Hip I/R 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 Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/SuperPeople 2x5e/10/10 (30s) Movement Prep F-Rack Rotation + Back Rack Flex 2×10/10 (30s) DL + HPC + S2OH 2x3e @ Bar (30s) Athlete Specific Warm-Up (3-5 Min) Conditioning DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here*S1-Bar to 65/95, S2-80/115, S3-95/135, Rx-105/155 *Record Time (15MinCap) Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each)Read more