Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 Minutes BB Good Morning 2×10 @ Bar (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (1.5-2 Min Rest) – Dead Stop Reps Conditioning Team 12-Min Bike Relay (Calories) In Teams of 2-4 Athletes rack up as many calories as possible *Switch Every 30s *Record Total Calories Cool Down Flutter Kicks 3x30s (30s) *Stay Hollow Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Bear Crawl + Butt Kicks 2xGlap (Partner Rest) PVC Halo/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press*Suggested HBD WT: S-AC to 45/65, Rx-55/85, Rx+65+/95+ *18 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 7 Front Squat (S-AC to 55/75, Rx-65/95, Rx+95+/135+) Min2: 30s MAX Burpee Bar Hop (S-Step, Rx-Jump) *Record Total Reps Cool Down Partner Side Bridge Ladder 2×1-5ea (60s) *S-Bent Lower Leg, Rx-2010 Tempo Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner Sprint Relay F-B Arm Circle/Shin Box Rotation/SL Glute Bridge 2x10e/10/10e (NR) Conditioning Metcon (Calories) Partner E2MIN 10 Walking Lunge 10 DB Snatch 10 Walking Lunge MAX Cal RRS *5 Rounds Each – Switch Every 2 Min Suggested WT: S-AC to 20/35, Rx-35/50 *Record Total Team Cals Cool Down Chest Stretch (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) PVC Halo/Lateral Lunge/SuperPeople 2x5e/5e/10 (NR) Skill Practice Sandbag Practice (Drills) 1. Lap Clean 2×3 2. SB Carry 2x1GLap Option1: SB Carry Sets of 1-2 Gym Laps (Rest A.N.) Option2: SB G2OS Sets of 2-4 (Rest A.N.) Option3: 4 SB G2OS + 1 GLap Carry (Rest A.N.) Suggested HB WT: 75+/100+ Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP9 5 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) 35 DUBS (S-70 Toe Taps/Singles, Rx-DUBS) *Record Total Rds + Reps Cool Down Standing Y’s 3×12 (60s) *Suggested WT: BW to 10# Mobilize Lax Ball Standing Trap Smash (1 Min Each) Lying Hip I/R Stretch (1 Min Each) ()Read more