Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski PVC Halo/Reverse Lunge/Vertical Jump 2x5e/5e/5 (NR) Prone Swimmer 2×6 (20s) Skill Practice Split Jerk (15-18 Min) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split Jerk: 3@Bar, Then 4×3@LBD WT *Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *Rest A.N. Between Sets Conditioning EMOM (11MinClock) (AMRAP – Reps) Min1: 8 Squat Thrust (S-6, Rx-8, Rx+10) Min2: 60s Shuttle Run – MAX Gym Lengths Min3: REST*4 Rounds – Record Total Gym Lengths Mobilize Pigeon Pose (1 Min Each) Forearm Chest Opener (1 Min)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 Min PVC Hinge 2×10 (30s) Strength/Power High Hang Power Clean ( 3@Bar, 3@LBD WT, Then 5×3@Crispy WT) Barbell starts in high hang*Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Work Set w/ 8 Good Mornings (Same WT As Clean) *18 Min Clock – 90s Rest – ALL PRETTY Conditioning AMRAP2x4 (11MinClock) (AMRAP – Reps) 4 Wall Walk (S1-Inchworm Variation, S2-Abbr Wall Walk) MAX Box Jump (S1-Step Up, S2-AC, Rx-20/24)*1 Minute Between AMRAPs – Record Total Box Jump Reps Mobilize Chest Stretch (1 Min Each) Lying Hip I/R 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/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *18 Min Clock – 2 Min Rest – High Elbow Focus Conditioning EMOM10 (AMRAP – Reps) Min1: 30s MAX Rep Pull-Up (S-RR/Jumping, Rx-Chin/C2B, Rx+MU) Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS)*Record Total Reps Mobilize Lateral Highway Stretch (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