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 MB Toss @ 14/20 PT/TMC/Prone Swimmer 2×10/10/5 (NR) Strength/Power Push Press (Build to a 1RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *IF No Numbers Use 1RM Template: S-AC to 75/135, Rx-95/175, Rx+115+/205+ *20 Minute Clock – 2 Min Rest – Vertical Dip & Drive Conditioning Team 12-Min Bike Relay (Calories) In Teams of 2-4 Athletes rack up as many calories as possible *Switch Every 30s *Record Total Calories Mobilize Chest Stretch (1 Min Each) Wall 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 Locomotor Movements 5 Min PT/Shin Box RoTation/Basic Kip 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP24 4 Thruster (S-AC to 55/75, Rx-65/95, Rx+80+/115+) 7 T2B (S1-Leg Lift, S2-HKR, Rx-T2B) 10 Cal 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) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PVC Halo/Reverse Lunge/PVC Hinge 2x5e/5e/10 (NR) Skill Practice Snatch Grip Deadlift (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT) *IF No #’s Use HBD Template: S-AC to 65/95, Rx-95/135, Rx+125+/185+ *5 Prone Swimmers After Each Set *18 Min Clock – 1.5 Min Rest – Dead Stop Reps Conditioning Metcon (Time) 3 Rounds 12 DB Walking Lunge (S-AC to 20/35, Rx-35/50, Rx+40+/55+) 12 Burpee DB Hop 400m Run (S-200m Run) *Mandatory 1 Min Rest Between Rounds *Record Finish Time Mobilize Chest Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each)Read more