Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Transfer @ 14/20 (GLap Switch) OH Arm Swing/Lateral Lunge/Basic Kip 2×10/5e/10 (NR) Skill Practice Pistols (18 Min) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Decent 2x3e (30s) 5. Pistol Practice (Free Standing or To Certain Height) Remaining Time *Each Step Should Be 80% Mastered B4 Moving On Conditioning Metcon (Time) 3RFT 10 Pull-Ups (S-RR/Jumping, Rx-Chin/C2B, Rx+5 MU) 15 Goblet Squat (S-AC to 20/35, Rx-35/50, Rx+40+/55+) 400m Run (S-200m) *Record Time (14MinClock) Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor 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 2 Min Partner MB Rig Toss @ 10/14 PVC Halo/Shin Box Rotation/Prone Swimmer 2x5e/10/5 (NR) Strength/Power Floor Press (Strength Ladder) 6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *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) 3xAMRAP3 (11MinClock) 50 DUBS (S-100 Singles/Toe Tap, Rx-DUBS) MAX Burpee Step-Up (S-AC, Rx-20/24) *3 Rounds – 1 Min Between Rounds – Record Total 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 Spider Lunge + Frankenstein 2xGLap (NR) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Sumo Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *20 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps) AMRAP9 Ascending Ladder by 2’s HSPU (S1-Inchorm, S2-Tank Inchworm, Rx-HSPU) RRS Cals *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