Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2x5e/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Good Mornings (8@Bar, 5@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Work Set w/ 30s Wall Sit *16 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 5 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Reps Cool Down Plate Shoulder E.R. 3x10e (NR) *Suggested WT: 2.5-12# Mobilize Forearm Chest Opener (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

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner MB Toss 14/20 PVC Halo/Reverse Lunge/DB Snatch 2x5e/5e/6 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 12 DB Snatch (S-AC to 20/35, Rx-35/50, Rx+40+/55+) – Switch Every 6 12 DB Lunge (Same WT As Above) – Switch Every 6 18 Cal RRS – Switch Every 9 *Record Total Team Rounds + Reps Mobilize Lying Hip I/R Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Basic Kip 2×10/10/10 (NR) PVC OHS 2×8 (30s) Skill Practice Power Snatch (18 Min) 1. High Hang Power Snatch 1×3 @ PVC to Bar (Group) 2. Low Hang Power Snatch 1×3 @ PVC to Bar 3. Power Snatch 1×3 @ PVC to Bar 4. Power Snatch: 3@Bar, 2@LBD WT, Then 5×3@HBD WT *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *60-90s Rest Between Sets Conditioning Metcon (AMRAP – Reps) 3xAMRAP3 (11MinClock) Min0-1: T2B (S1-Dead Hang, S2-HKR, Rx-T2B) – Max Reps Min1-2: DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) – Max Reps Min2-3: RRS – Max Cals *1 Minute Between AMRAPS – Record Total Reps Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion 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