Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Min PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) Skill Practice Kipping Pull-Up (18 Minutes) Step 1: Banded Lever 2×3-5 (Rest 60s) Step 2: Basic Kip 2×10 (Rest 60s) Step 3: Box Kipping/Butterfly Pull-Up 2×8 (Rest 30s) Step 4: Abbreviated to Full Pull-Up Variation (Sets of 1+) *Work Through Steps 1-4 to Find A Good Point of Practice *Rest Plenty Between Sets Conditioning Metcon (AMRAP – Reps) EMOM10 (9:30MinClock) Min1: 30s MAX Alt DB Snatch (S-AC to 20/35, Rx-35/50, Rx+40+/55+) Min2: 30s MAX Burpee DB Hop *Record Total Reps Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Lying Hip I/R 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 Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) SL Glute Bridge 2x10e (NR) Strength/Power Deadlift (Work up to 1RM) 5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *22 Minute Clock – 2+ Min Rest Conditioning Metcon (Calories) Partner 12-Min RRS Relay P1 – MAX Cal RRS P2 – Plate Hug (25+/45) *Switch Every 45s – Record Total Team Cals & Machine Used Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Bear Crawl + Back Pedal PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) Strength/Power Push Press (Strength Ladder) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-95/135, Rx+125/185 *18 Minute Clock – 90s Rest – Vertical Dip & Drive Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP8 8 Goblet Squat (S-AC to 20/35, Rx-35/50, Rx+40+/55+) 35 DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Rds + Reps Cool Down Hollow Hold 3x20s (40s) *S-Dead Bug or Abbr Hollow Mobilize Forearm Chest Opener (1 Min Each) Wall 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