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 + Bear Crawl (GLap Switch) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (NR) Strength/Power Push Press (10s OH Hold On Last Rep of Each Set) 5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1@85-90% *IF No Numbers Use 1RM Template: S-AC to 75/135, Rx-95/175, Rx+115+/205+ *18 Minute Clock – 2 Min Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) AMRAP12 25-20-15-10-5 Box Jump (S1-Step Up, S2-AC, Rx-20/24) Sit-Up *Record Total Reps Mobilize Lax Ball Standing Trap 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 Oklahoma Sprint Relay OH Arm Swing/TMC/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Split Squat (10e@BW, 5e@LBD, Then 3x8e@HBD WT) *IF No Numbers Use HBD Template: S-BW to 55/75, Rx-65/95, Rx+80+/115+ *18 Min Clock – 1.5 Min Rest – 2010 Tempo Conditioning Metcon (Weight) EMOM10 Min1: 3 Power Clean (S-AC to 65/95, Rx-95/135, Rx+125+/185+) Min2: 200m Run (S-100m) *Record Heaviest CRISPY Clean Weight Mobilize Forearm Chest Opener (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 Partner Squat Thrust Ladder 2×1-4 (30s) PT/TMC/Air Squat 2×10/10/10 (NR) PVC Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 10 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) – Switch Every 2 40 Bar Hops (S-Skip, Rx-2 Foot Takeoff/Landing) – Switch Every 10 40 Cal RRS – Switch Every 10 *Record Total Team Rounds + Reps Mobilize Lax Ball Calf Gapping (1 Min Each) Lying T-Spine Rotation (1 Min Each)Read more