Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Pull Plus 2×10 (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 5×3@HBD WT *Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *60-90s Rest Between Sets Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP8 8 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) 35 DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Rds + Reps Cool Down Plate Zercher Hold 4x20s (40s) *Suggested WT: S-10/15, Rx-15/25, Rx+25/45 Mobilize Lax Ball Calf Gapping (1 Min Each) Forearm Chest Opener (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/Frog Jump/SA Push Plus 2x5e/10/10e (NR) Prone Swimmer 2×6 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *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) For Time 21-15-9-3 Box Jump (S1-Step Up, S2-AC, Rx-20/24) DB Snatch (S1-AC, S2-20/35, Rx-35/50) *Record Time Cool Down Standing Y’s 3×12 (60s) *Suggested WT: BW to 10# Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circle/Shin Box Rotation/Vertical Jump 2x10e/10/5 (NR) Wall Angel 2×10 (30s) Strength/Power Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Set w/ 30s Sky Dive Hold *16 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 6 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+85+/135+) Min2: 30s MAX Burpee Bar Hop (S-Step, Rx-Jump) *Record Total Reps Cool Down Banded Tricep Pushdown 3×12 (30-60s Rest) *2010 Tempo Mobilize Lax Ball Shoulder E/R 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