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 2 Min Partner MB Toss @14+/20 McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70% or HBD WT) *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 Metcon (AMRAP – Reps) 4xAMRAP2 (11MinClock) 10 Box Jump (S-AC, Rx-20/24, Rx+24/30) MAX TGU (S-BW to 20/35, Rx-35/50, Rx+40+/55+) *1 Minute Between Rounds – Record Total Reps Cool Down Pilates Sit-Up 3×10 (30s) *Slow 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 Oklahoma Sprint Relay PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5@70-75% ) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *High Elbow Focus – 2 Min Rest – 18 Min Clock Conditioning Metcon (Time) 3RFT 7 OHS (S-AC to 55/75, Rx-65/95, Rx+80+/115+) 11 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) 400m Run *Record Time (14MinCap) Mobilize Kneeling Hip Lat Stretch (1 Min Each) Kneeling Hip Flexor 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

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 MIn Partner Bear Crawl + Back Pedal PT/Shin Box Rotation/SuperPeople 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 8 T2B (S-Sit Up/HKR, Rx-T2B) 8 Alt Devil’s Press (S-AC, Rx-20/35, Rx+35/50) 40 DUBS (S1-80 Toe Taps/Singles, S2-20 DUBS, Rx-40 DUBS) *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Lateral Highway Stretch (1 Min Each) Lax Ball VMO Smash (1 Min Each)Read more