Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circle/Lateral Lunge/Vertical Jump 2x10e/5e/5 (NR) Prone Swimmer 2×6 (30s) Skill Practice Rope Climb (12-15 Min) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of 2-3 Traditional Rope Climbs Option 3: Sets of 1-2 Legless Rope Climbs *Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.) Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 30s MAX Box Jump (S-AC, Rx-20/24, Rx+24/30) Min2: 30s MAX DB Hang C&J (S-AC to 20/35, Rx-35/50, Rx+40+/55+) *Record Total Reps Cool Down Hollow Hold 4x20s (40s) *Pick variation that allows you to stay hollow Mobilize Kneeling Forearm Stretch (1 Min) Lying Hip I/R 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 Row/Ride/Ski PT/TMC/SL Wall Reach 2×10/10/5e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (Dyce Triples) 5@Bar, 5@50%, 3@60%, Then 4×3@65-70% or HBD WT w/ 2s Pause On Last Rep *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) AMRAP11 Max Cal RRS E3MIN (0-3-6-9) Complete 5 Hang Power Clean S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Record Total Cals Cool Down Standing Y’s 3×12 (60s) *Suggested WT: BW to 10# Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Basic Kip 2×10/10/10 (NR) Good Morning 2×10 @ PVC or Bar (30s) Strength/Power BB RDL (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo) Romanian Deadlift*Suggested HBD WT : S-AC to 65/95, Rx-95/135, Rx+105+/155+ *Chase Each Work Set w/ 30s Glute Bridge *18 Min Clock – 90s Rest Conditioning Metcon (Time) For Time Cash-In: 400m Run Then 5 Rounds 3 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+Vested) 6 Push-Ups (S-Elevated/Knee, Rx-C2F, Rx+Vested) 10 Alternating Lunge (S-BW, Rx-35/50, Rx+Vested) Cash-Out: 400m Run *Record Time (14MinCap) 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