Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint + Bear Crawl PT/TMC/3s Pause Air Squat 2×10/10/10e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 9 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20) 9 Cal RRS *Switch Every Completed Round *Record Total Team Rounds + Reps Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements Barbell Good Morning 2×10 @ Bar (30s) Skill Practice Hang Power Clean (18 Min) 1. Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 3. Hang Power Clean: 3@Bar, 2@LBD WT, Then 5×5@HBD WT *Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ (cycling focus) *60-90s Rest Between Sets Conditioning BLM Hero WOD – BT (AMRAP – Rounds and Reps) AMRAP13 6 DL (S-AC, Rx-105/155, Rx+155/225) 5 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU) 26 DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Rds + Reps In honor of Breonna Taylor (Born 6/5/1993) – a 26-year-old African-American emergency medical technician, who was fatally shot by Louisville Metro Police Department (LMPD) officers on March 13, 2020. Breonna was born in Grand Rapids, Michigan. Her parents were Tamika Palmer and Troy Herrod. She graduated from Western High School and went...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 Toss @ 14/20 PVC Halo/Air Squat/SA Push Plus 2x5e/10/10e (NR) Strength/Power Push Press (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@75-80% or HBD) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – 2 Min Rest – Vertical Dip & Drive Conditioning Metcon (Calories) AMRAP11 MAX Cal RRS Every 2 Min (0-2-4-6-8): Complete 8 Front Squats S-AC to 55/75, Rx-65/95, Rx+95+/135+ *Record Total Cals Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion 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) PT/TMC/Assisted Hover Hold 2×10/10/20s (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@65%, Then 4×2@70-80% or HBD) *w/2s Pause @ Bottom *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *20 Min Clock – 2 Min Rest – PAUSE Conditioning Metcon (Time) 3RFT 400m Run 15 T2B (S1-Sit Up, S2-HKR, Rx-T2B) *Record Time (12MinCap) Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more