Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) F-Rack Rotation/Reverse Lunge/Pull Plus 2×10/5e/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 8 Front Rack Lunge (S1-AC, S2-55/75, Rx-65+/95+) 8 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 8 Cal RRS Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Lax Ball VMO Smash (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 Row/Ride/Ski 90s Jumping Jack Tabata PT/3s Pause Air Squat/Prone Swimmer 2×10/5/5 (NR) Skill Practice Double-Unders (12 Min) 1. Singles 1×30 2. No Rope Singles 2×10 (60s) 3. No Rope Doubles 2×10 (60s) 4. Single-Single-Double 2×5 (60s) 5. Doubles Practice (Rest A.N.) *Record Highest Consecutive DUBS *Rest Plenty Between Sets Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 (Running Clock) 4 Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+Vested) 8 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+Vested) 12 Air Squats *Record Total Rounds + Reps Metcon (Time) For Time (Immediately Following AMRAP) 800m Run (S-600m, Rx-800m, Rx+Vested) *Record Time Mobilize Chest Strech (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 Row/Ride/Ski PVC Halo/Lateral Lunge/Wall Angel 2×10/5e/10 (NR) SA Push Plus 2x10e (NR) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 3@70%, 3@75%, 3+@80% ) *Suggested HBD WT: S-Bar to 55/115, Rx-65/135, Rx+75+/155+ *18 Min Clock – 2 Min Rest – 2010 Tempo Conditioning Metcon (Time) 4RFT 4 TGU (S-AC to 20/35, Rx-35/50) 10 DB Swing (S-AC to 20/35, Rx-35/50) 16 Cal RRS *Rx+Option: 5RFT Under Time Cap *Record Time (13MinCap) Mobilize Lax Ball Standing Trap Smash (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more