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) Bent Over Row/Strict Press/F-Rack Lunge 2×6/5/4 @ Bar (30s) Conditioning Metcon (Calories) Partner E2MIN 5 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) 10 Front Rack Lunge (Same WT As Above) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals 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 PVC Halo/Lateral Lunge/Hover Hold 2x5e/5e/15s (NR) SuperPeople 2×10 (30s) Skill Practice Hang Snatch (18 Min) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. Hang Snatch PVC Turnover Drill 2×3 (Group) 3. Hang Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT *Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets Conditioning Choose One To Complete & Record in Wodify 1-Mile Run (Time) Max Effort 1-Mile Run 10-Min Assault Bike (Calories) As many calories as possible 10-Min Echo Bike (Calories) As many calories as possible. 2k Row (Time) Max Effort 2k Row 2k Ski Erg (Time) 7 Minute Burpee (AMRAP – Reps) Max Burpees in 7 minutes Full Range of Motion *Bottom: Hips & Chest Touch Floor *Top: Stand Up Fully/Feet Leave Ground/Clap Above Head Record Total Reps Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1...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 PT/TMC/Air Squat 2×10/10/10 (NR) BB Good Morning 2×10 @ Bar (30s) Strength/Power Back Squat (5-3-1 Pause) 5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD WT w/ 5-3-1 Pause *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 3 Min Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) Min2: 30s MAX Push Up (S-Knee/Elevated, Rx-C2F, Rx+HSPU) Min3: 30s MAX Air Squat (use MB if needed) *Record Total Reps Cool Down Shoulder E.R. 3x10e (NR) *Suggested WT: 2.5-12# Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more