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/Standing Twist/Reverse Lunge 2x5e/10/5e (NR) Wall Angel 2×10 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD) *Suggested HBD WT: S-Bar to 55/115, Rx-65/135, Rx+75+/155+ *18 Min Clock – 2 Min Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 5 TnG Power Clean (S-AC to 65/95, Rx-85/135, Rx+105+/155+) Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Reps Cool Down Side Plank 3x30s Each (30s) *S-Bent Lower Leg, Rx-Legs Stacked Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2x10e/10/10 (NR) Pull Plus 2×10 (30s) Strength/Power BB Lateral Lunges (8e@BW, 5e@LBD, Then 4x8e@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Set w/ 30s Glute Bridge *16 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Reps) AMRAP11 Cash-In: 600m Run (to Damen) 3 Pull-Ups (S1-Jumping/RR, S2-Kipping, Rx-Strict Chin) 6 Push-Up (S-Elevated/Knee, Rx-C2F) 12 Air Squat *Rx+ Complete Wearing 14/20 lbs Vest IF Appropriate *Record Total Reps (21 Reps Per Round) Cool Down Flutter Kicks 4x20s (40s) *Stay Hollow Mobilize Forearm Chest Opener (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 Partner Squat Thrust Ladder 2×1-4 (30s) F-Rack Rotation/Front Squat/Strict Press 2×10/5/5 @ Bar (30s) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 6 Thruster (S-AC to 55/75, Rx-65/95, Rx+75/115) 6 Burpee Bar Hops MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Chest Stretch (1 Min Each)Read more