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 OH Arm Swing/Shin Box Rotation/Air Squat 2×10/10/10 (NR) F-Rack Rotation + Front Squat 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 8 Thruster (S-AC to 55/75, Rx-65/95, Rx-65+/95+) 30 DUBS (S-Toe Tap/Singles, Rx-DUBS) 100m Run Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski PT/Reverse Lunge/Plank Push-Through 2×10/5e/10 (NR) Prone Swimmer 2×6 (30s) Skill Practice Handstand Push-ups (18 Min) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1: Wall Walk/Kick Up + Hold Sets of 1+15s (Rest A.N.) Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.) *Progress through step 3 – then choose appropriate option to work on. Conditioning Metcon (Calories) RRS Intervals (15MinClock) 50sON/10sOFF 40sON/20sOFF 30sON/30sOFF 20sON/40sOFF 10sON/50sOFF *3 Rounds – Record Total Cals & Machine Used Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat 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 PVC Halo/TMC/SL Wall Reach 2x5e/10/5e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 3×1-1-1 Clusters) *Clusters@80% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20s Between Each Cluster Rep *20 Min Clock – 2+ Min Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps) E2MINx5 (10MinClock) 5 Power Clean (S-Bar to 65/95, Rx-80/135, Rx+95+/155+) 8 Burpee Bar Hop (S-6, Rx-8, Rx+10) *LAST ROUND – MAX REP BURPEE *Record burpee reps of last round Cool Down Triceps Kickback 3x12e (30s) *Suggested WT: S-10/15, Rx-15+/25+ Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more