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/Shin Box Rotation/SL Glute Bridge 2x5e/10/10e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (Calories) AMRAP3x3 (11MinClock) 4 TGU (S-BW to 20/35, Rx-35/50) MAX Cal RRS *1 Min Between Rounds – Record Total Cals & Machine used Cool Down BB Curls 3×10 @ HBD WT (60s) *Suggested HBD WT: S-Single DB, Rx-35/45, Rx+45/55 Mobilize Forearm Chest Opener (1 Min Each) Pigoen Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) OH Arm Swing/Lateral Lunge/Prone Swimmer 2×10/10/5 (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 55/75, Rx-65/95, Rx+75+/105+ *Chase Each Work Set w/ 30s Sky Dive Hold *18 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Reps) AMRAP8 Ascending Ladder by 2’s Alt Pistol (S1-Alt Lunge, S2-Pistol Variation, Rx-Pistol) Alt DB Snatch (S1-AC, S2-20/35, Rx-35/50) *Record Total Reps Cool Down Flutter Kicks 4x20s (40s) *Stay Hollow Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata McKenzie Press Up/Reverse Lunge/HS Hold 2×10/5e/15s (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 2 Wall Walk (S1-Inchworm, S2-Abbr WW, Rx-Full WW) 4 DL (S-AC to 95/135, Rx-125/185, Rx+155/225) 6 Cal RRS *Switch Every Completed Round *Record Total Team Rounds + Reps Mobilize Lateral Highway 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