Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2xSpeedLadder: Single In/3-Hop Single In/Icky F-B Arm Circle/Air Squat/Pull Plus 2x10e/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP23 400m Run 20 Air Squat (use MB if needed) 15 Sit-Up 10 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) *Record Total Rds + Reps Cool Down Partner Dead Bug Ladder 2×2-8 (60s) *Stay Hollow Mobilize Lateral Highway Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint + Bear Crawl PT/Shin Box Rotation/SuperPeople 2×10/10/10 (NR) Strength/Power 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 – TnG or Dead Stop Conditioning Metcon (Calories) 3xAMRAP3 (11MinClock) 14 Alt DB Hang C&J (S-AC to 20/35, Rx-35/50, Rx+40+/55+) MAX Cal RRS *1 Min Between AMRAPs – Record Total Cals Cool Down Standing Y’s 3×10 (60s) *Suggested WT: 2.5-10# Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Transfer @ 14/20 PT/TMC/SL Wall Reach 2×10/10/5e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 5 S2OH (S-AC to 55/75, Rx-65/95, Rx+95+/135+) 10 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95+/135+) 100m MB Transfer (S-No MB to 10/14, Rx-14/20) *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps 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 Frog Jump Ladder 2×2-8 (30s) McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Skill Practice Power Snatch (18 Minutes) 1. High Hang Power Snatch 1×3 @ PVC to Bar (Group) 2. Low Hang Power Snatch 1×3 @ PVC to Bar 3. Power Snatch 1×3 @ PVC to Bar 3. Power Snatch: 3@Bar, 2@LBD WT, Then 5×3@HBD WT *Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *60-90s Rest Between Sets Conditioning POP Test (Choose 1) 1-Mile Run (Time) Max Effort 1-Mile Run 10-Min Echo Bike (Calories) As many calories as possible. 10-Min Assault Bike (Calories) As many calories as possible 2k Row (Time) Max Effort 2k Row 2k Ski Erg (Time) 7 Minute Burpee (AMRAP – Reps) Max Burpees in 7 minutes Full Range of Motion *Bottom: Hips & Chest Touch Floor *Top: Stand Up Fully/Feet Leave Ground/Clap Above Head Record Total Reps...Read more