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 “Bring Sally Up” Air Squat Warm Up F-B Arm Swing/Alt Bridge Reach/SA Push Plus 2×10/10/10e (NR) Conditioning Metcon (Calories) Partner E2MIN 10 Alt Devil’s Press (S-AC, Rx-20/35, Rx+35/50) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor 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/Frog Jump 2×10/10/10 (NR) Skill Practice Handstand Push-ups (18 Minutes) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1: Wall Walk/Kick Up + Hold Sets of 1+15s (Rest A.N.) Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.) *Progress through step 3 – then choose appropriate option to work on. Conditioning Metcon (Time) For Time 400m Run 20 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135) 400m Run 14 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135) 400m Run 8 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135) *Record Time (15MinCap) Mobilize Chest Stretch (1 Min Each) Foam Roll Glutes (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) PVC Halo/Lateral Lunge/Wall Angel 2x5e/10/10 (NR) Strength/Power Push Press (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT) *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 (AMRAP – Rounds and Reps) AMRAP10 4 TGU (S-AC to 20/35, Rx-35/50) 10 Box Step Up at 20/24″ (S-AC to 20/35, Rx-35/50) *Record Total Rounds + Reps Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Wall Stretch (1 Min Each)Read more