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 Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/Pull Plus/Assisted Hover Hold 2x5e/10/20s (NR) Skill Practice Hang Power Snatch + OH Squat (18 Min) 1. Tall Turnover Drill 1×5 @ PVC to Bar (Group) 1. High Hang Power Snatch + BTN Push Jerk 1×3+3 @ PVC to Bar (Group) 3. Hang Power Snatch + OHS 5×2+2 @ LBD WT *Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *60-90s Rest Between Sets Conditioning Metcon (Time) For TIme: 21-15-9 DL (S-AC to 95/135, Rx-125/185, Rx+155/225) Pull-Up (S-RR/SL Box Kip, Rx-Chin, Rx+C2B)*Record Time (12MinCap) Mobilize Lateral Highway Stretch (1 Min Each) Lying Hamstring 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 Sprint Relay PT/TMC/Air Squat 2×10/10/5 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 1-3 Sets to Find 3RM) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 2+ Min Rest – ALL PRETTY Conditioning 7-Min TGU (AMRAP – Reps) Complete as many TGUs in 7 minutes switching every rep. S-BW to AC, Rx-20/35, Rx+35/50 *Record Total Reps Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Spider Lunge + Sprint 2xGLap (Partner Rest) OH Arm Swing/Lateral Lunge/SuperPeople 2×10/5e/10 (NR) Strength/Power Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Set w/ 5 Prone Swimmers at Slow Tempo *16 Min Clock – 90s Rest – 2010 Tempo Conditioning AMRAP10 (AMRAP – Reps) Ascending Ladder by 2’s Box Jump Over (S1-Step Up, S2-AC, Rx-20/24) HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU)*Record Total Reps Cool Down Plate Shoulder E.R. 3x12e (NR) *Suggested WT: 2.5-10# Mobilize Static Scorpion Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more