Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@65%, 3@75%, Then 4×2@85% 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 (Time) 4RFT 4 TGU (S-AC to 20/35, Rx-35/50) 10 Alt DB Lunge (S-AC to 20/35, Rx-35/50) 12/14 Cal RRS *Record Time * 5RFT Rx+ Option * 13 Min Cap 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 Squat Thrust Ladder 2×1-4 (30s) Tempo Power Clean/F-Rack Rotation/Strict Press 2×3/10/3 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 1 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) 4 S2OH (Same WT As Above) 7 Cal RRS *Switch Every Completed Round *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 2 Min Partner MB Toss @14+/20 PT/Reverse Lunge/Prone Swimmer 2×10/5e/5 (NR) Skill Practice Toes-To-Bar (18 Min) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) *Knuckles Above Bar – Full Grip – Feet Together *IF Proficient at Movement: Hit Max Rep Set After Warm-Up Conditioning Death by Wall Ball (AMRAP – Rounds and Reps) 12-Minute EMOM Wall Ball (S-AC, Rx-14/20) Ascending Ladder by 2’s IF athlete cannot finish prescribed WB Shots in Minute: MAX Box Step Overs 20/24″ w/ MB (S-BW, Rx-14/20) Record Total Rds + Reps (Highest Completed Rd of WB Shots + Total BSO Reps) (Rx=14/20#) Mobilize Lax Ball VMO Smash (1 Min Each) Static Scorpion 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