WOD

8-Week Intro

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Transformation

Open to all Levels

    What is your #1 health & fitness goal?

    3
    Feb

    BPFIT – Sat, Feb 4

    Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 PT/TMC/Basic Kip 2×10/10/10 (NR) Conditioning Partner AMRAP20 (AMRAP – Rounds...
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    2
    Feb

    BPFIT – Fri, Feb 3

    Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner Sprint + Bear Crawl PVC Halo/Frog Jump/Wall Angel 2x5e/10/10 (30s) Skill Practice Rope Climb...
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    1
    Feb

    BPBASELINE

    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...
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    31
    Jan

    BPFIT – Wed, Feb 1

    Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Transfer @ 14/20 OH Arm Swing/TMC/3s Pause Air Squat 2×10/10/5 (NR) Strength/Power Back...
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    29
    Jan

    BPFIT – Mon, Jan 30

    Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Sprint + Skip 2 Min F-B Arm Circles/Shin Box Rotation/SL Glute Bridge 2x10e/10/10e (NR) Strength/Power Front...
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    27
    Jan

    BPBASELINE

    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...
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    27
    Jan

    BPFIT – Sat, Jan 28

    Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×2-8 (30s) PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) Conditioning Partner AMRAP22 (AMRAP –...
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    26
    Jan

    BPFIT – Fri, Jan 27

    Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Shin Box Rotation/Prone Swimmer 2×10/10/5 (30s) Movement Prep F-Rack Rotation...
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