Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) OH Arm Swing/Lateral Lunge/SA Push Plus 2×10/5e/10e (NR) Conditioning Metcon (AMRAP – Reps) Partner AMRAP20 P1 – 200m Run P2 – MAX Alternating Devil’s Press (S-AC, Rx-20/35, Rx+35/50) *Switch Occurs After Each Completed 200m Run *Record Total Team Reps Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/3s Pause Air Squat 2×10/10/5 (NR) Good Morning 2×10 @ PVC to Bar (30s) Skill Practice Hang Clean (18 Min) 1. Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 3. Front Squat 2×5 @ Bar (Group) 4. Hang Clean: 3@Bar, 2@LBD WT, Then 5×2@HBD WT *Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *60-90s Rest Between Sets Conditioning Metcon (Calories) AMRAP10 MAX Cal RRS Every 2 Min (0-2-4-6-8) Complete 2 TGU S-BW to AC, Rx-20/35, Rx+35/50 *Record Total Cals Cool Down Flutter Kicks 4x20s (40s) *Stay Hollow Mobilize Forearm Chest Opener (1 Min Each) 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 PVC Halo/Reverse Lunge/Burpee 2x5e/5e/5 (NR) Prone Swimmer 2×6 (30s) Strength/Power Bench Press (3RM TEST) 5@Bar, 5@50%, 3@60%, 2@70%, Then 1-3 Sets to Find 3RM *Suggested HBD WT: S-Bar to 55/115, Rx-65/135, Rx+75+/155+ *20 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Annie (Time) 50-40-30-20-10 Double-unders Sit-upsOptions: DUBS (S-2x Toe Tap/Singles, Rx-DUBS) Sit-Up (S-Plank Tap Out, Rx-Sit-Up) *Record Time (13MinCap) Cool Down Chest Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) Lateral Band Walk 2x15e (30s) Strength/Power Split Squat (8e@Bar, 5e@LBD WT, Then 4x8e@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – 90s Rest – Keep it CRISPY Conditioning Metcon (AMRAP – Reps) AMRAP11 (Reference 4/11) Cash-In: 600m Run (to Damen) 3 Pull-Ups (S1-Jumping/RR, Rx-Strict/Kipping Chin, Rx+Vested) 6 Push-Up (S-Elevated/Knee, Rx-C2F, Rx+Vested) 12 Air Squat Rx+ Complete Wearing 14/20 lbs Vest IF Appropriate Record Total Reps (21 Reps Per Round) Cool Down Wall Angel 3×10 (30s) *Flat Back Against Wall Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more