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 “You’ve Been Served” w/ 3 Squat Thrust Penalty PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 5 HSPU (S-Inchworm Variation, Rx-HSPU, Rx+Strict HSPU) 7 Front Squat (S-AC to 55/75, Rx-80/115, Rx-95/135) 100m Run *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Static Scorpion 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 MB Toss @ 14+/20 PVC Halo/Reverse Lunge/SA Push Plus 2x5e/5e/10e (NR) Skill Practice Rope Climb (12-15 Min) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of 2-3 Traditional Rope Climbs Option 3: Sets of 1-2 Legless Rope Climbs *Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.) Conditioning Metcon (Time) For Time: 21-15-9 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) Burpee Bar Hop (S-Step, Rx-Jump) *Record Time Mobilize Kneeling Forearm Stretch (1 Min) 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 Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/SL Glute Bridge 2×10/10/10e (NR) Strength/Power Sumo Deadlift (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 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (2 Min Rest) – Dead Stop Reps Conditioning Metcon (Calories) EMOM10 Min1: 8 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) Min2: 30s MAX Cal RRS (Choose Machine You Haven’t Used This Week Yet) *Record Total Cals Cool Down Standing Y’s 3×12 (60s) *Suggested WT: BW to 10# Mobilize Forearm Chest Opener (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more