Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Alt Bridge Reach/Frog Jump 2×10/10/10 (NR) SA Push Plus 2x10e (NR) Strength/Power Floor Press (Strength Ladder) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, Then Sets of 1 Working to HBD WT or 1RM *Suggested HBD WT: S-AC to 65/95, Rx-75/135, Rx+95+/155+ *18 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) 90sOn/90sOff (12MinClock) 8 HSPU (S1-5 Inchworm, S2-3 WW Variation, Rx-8 HSPU) MAX Box Jump (S-Step Up, S2-AC, Rx-20/24) *4 Rounds – Record Total Reps Cool Down Wall Angel 3×10 (30s) *Keep Back Flat Against Wall Mobilize Forearm Chest Opener (1 Min Each) Lying Hamstring Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Pull Plus 2x5e/10/10 (NR) F-Rack Rotation + Front Squat 2×10 @ Bar (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70% w/1s Pause) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *18 Min Clock – 2 Min Rest – High Elbow Focus Conditioning Metcon (AMRAP – Reps) EMOM12 (11:30 clock) Min1: 30s MAX Pull-Up (S-Jumping/RR, Rx-Chin) Min2: 30s MAX Push-Up (S-Knee/Elevated, Rx-C2F) Min3: 30s Wall Sit *Rx+ Complete Wearing 14/20 lbs Vest IF Appropriate *Record Total Reps Cool Down Triceps Kickback 3x12e (30s) *Suggested WT: S-10/15, Rx-15+/25+ Mobilize Chest Stretch (1 Min Each) Wall 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 F-Rack Rotation/Front Squat/Strict Press 2×10/5/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 2 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) 4 Front Squat (Same WT As Above) 6 Calorie RRS Switch Every Completed Round *Record Total Team Rounds + Reps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Standing Calf Stretch 1 Min Each (Group) OH Arm Swing/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Skill Practice Pistols (18 Min) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Descent 2x3e (30s) 5. Pistol Practice (Free Standing or To Certain Height) Remaining Time *Each Step Should Be 80% Mastered B4 Moving On Conditioning Metcon (AMRAP – Reps) 4xAMRAP2 (11MinClock) 10 Bent Over Row (S1-35/45, S2-55/75, Rx-65/95) @2010 Tempo MAX Box Jump Over (S1-Step Up, S2-AC, Rx-20/24) *1 Min Between AMRAPs – Record Total Step Up Reps Cool Down Pilates Sit-Up 2-3×10 (60s) *Slow Tempo Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Lying Hip I/R Stretch (1 Min Each) ()Read more