Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Oklahoma Sprint Relay OH Arm Swing/TMC/Basic Kip 2×10/10/10 (NR) Metcon (Calories) Partner E2MIN 10 T2B (S-Sit Up/HKR, Rx-T2B) 10 DB Snatch (S-AC to 20/35, Rx-35/50, Rx+40+/55+) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Kneeling Lat Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Spider Lunge + Butt Kick 2xGLap (NR) PVC Halo/Shin Box Rotation/Prone Swimmer 2x5e/10/5 (NR) 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. Tall Turnover 2×5 @ Bar (Group) 4. Hang Power Clean: 3@Bar, 2@LBD WT, Then 5×3@HBD WT *Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *60-90s Rest Between Sets Conditioning Metcon (Time) 3RFT 10 Thruster (S-AC to 55/75, Rx-65/95, Rx+80/115) 400m (S-200m) *Record Time (12Min Cap) 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

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Minutes BB Good Morning 2×10 @ Bar (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90% or HBD) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (2+ Min Rest) – Dead Stop Reps Conditioning Metcon (AMRAP – Reps) 45/15 Circuit (10:45Clock) DUBS (S-Singles/Toe Tap, Rx-DUBS) Sit Up Burpee *3 Rounds – 1 Min Between Rounds – Record Total Reps Mobilize Static Scorpion Stretch (1 Min Each) Lax Ball QL Smash (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Rig Toss @ 10/14 PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70-75% or HBD WT) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+95+/135+ *18 Minute Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) EMOM10 (9:30Clock) Min1: RRS (S-8/10, Rx-10/12, Rx+12/14) Min2: 30s MAX Pull-Up (S-RR/Jumping, Rx-Chin/C2B, Rx+MU) *Record Total Reps Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more