Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 90s Jumping Jack Tabata PVC Halo/Reverse Lunge/Wall Angel 2x5e/5e/10 (NR) Skill Practice Split Jerk (15-18 Min) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split Jerk: 3@Bar, Then 4×3@LBD WT *Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *Rest A.N. Between Sets Conditioning Metcon (Calories) AMRAP10 Max Cal RRS Every 2 Minutes: 5 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) *Record Total Cals Cool Down DB Hammer Curls 2-3×10 @ HBD WT 2010 Tempo (60s) *Suggested HBD WT: S-8/15, Rx-12+/20+ Mobilize Chest Stretch (1 Min) 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 Spider Lunge + Frankenstein 2xGLap (Partner Rest) PT/Lateral Band Walk/3s Pause Air Squat 2×10/10e/5 (NR) Strength/Power Back Squat (Building to 1RM ) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *21 Min Clock – 3 Min Rest – ALL PRETTY Conditioning Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click hereOptions: Snatch (S1-AC to 55/75, S2-65/95, Rx-95/135) Burpee Bar Hop (S-Step, Rx-Jump) *Record Time Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner 2 Min Lateral Shuffle OH Arm Swing/TMC/SL Glute Bridge 2×10/10/10e (NR) Strength/Power BB Lateral Lunges (8e@BW, 5e@LBD, Then 4x8e@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Set w/ 30s Glute Bridge *16 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Reps) 4xAMRAP2 (11MinClock) 200m Run MAX Alt DB Snatch (S-AC to 20/35, Rx-35/50, Rx+40+/55+) *1 Minute Between Rounds – Record Total Reps Cool Down Hollow Hold 4x20s (40s) *S-Abbr Hollow Mobilize Static Scorpion 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