Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner 2 Min MB Transfer @ 14/20 PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR) Strength/Power Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT: S-AC to 45/65, Rx-55/85, Rx+65+/95+ *Chase Each Set w/ 20s Hollow Hold *16 Minute Clock – 90s Rest Conditioning Metcon (Time) 3RFT 10 Front Rack Lunge (S-BW to 55/75, Rx-65/95, Rx+95/135) 50 DUB (S1-100 Singles/Toe Tap, S2-25 DUBS, Rx-50 DUBS) 400m Run (S-200m) *Record Time (14MinCap) Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (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/PVC Hinge 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 Sandbag G2OS (S1-AC DB Power Clean, S2-SB Lap Clean, Rx-75/100) – Switch Every 2 16 Burpee – Switch Every 4 24 Cal RRS – Switch Every 12 *Record Total Team Rounds + Reps Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Min PT/OHS/SOTS Press 2×10/10/10 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *Suggested HBD WT: S-AC to 65/95, Rx-95/155, Rx+125+/185+ *18 Minute Clock – 2 Min Rest Conditioning Metcon (Calories) 3xAMRAP3 5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+) MAX Cal Bike or Ski *1 Min Between AMRAPS – Record Total Cals Mobilize Lax Ball Shoulder E/R Smash (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