Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 2 Min Partner MB Toss 14/20 F-B Arm Circle/Standing Twists/Air Squat 2x10e/20/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 20 Russian Twists (S1-BW, S2-AC, Rx-14/20) – Switch Every 10 20 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20) – Switch Every 10 20 Cal RRS – Switch Every 10 *Record Total Team Rds + 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 PT/TMC/PVC Hinge 2×10/10/10 (NR) Prone Swimmer 2×8 (30s) Skill Practice Kipping Pull-Up (18 Min) Step 1: Pull Plus 2×10 (Group Rotation) Step 2: Basic Kip 2×10 (Rest 60s) Option 1: Ring Row + Dead Hang 5+10s (Rotational Rest) Option 2: Basic Kip + Dead Hang 5+10s (Rotational Rest) Option 3: Kipping Pull Up in Sustainable Sets (Rotational Rest) *Progress through step 2 -then choose appropriate option to work on Conditioning Metcon (Calories) EMOM10 Minutes 0-5: 5 DL Building In WT (S-AC to 95/135, Rx-125/185, Rx+155+/225+) Minutes 5-10: 30s MAX Cal RRS *Record Total Cals Cool Down BB Curl 3×10 @ 2010 Tempo (60s) *Suggest WT: S-Single DB 15-30, Rx-Bar+ Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor 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 OH Arm Swing/Alt Bridge Reach/Reverse Lunge 2×10/10/5e (NR) Wall Angel 2×10 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% 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) 5RFT 4 TGU (S-AC to 20/35, Rx-35/50) 8 Burpee DB Hop (S-Step, Rx-Jump) *Record Time (13MinCap) Cool Down Plate Shoulder E.R. 2x10e (NR) *Suggested WT: 2.5-12# Mobilize Chest Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Pull Plus 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×3@70% w/1s Pause) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) AMRAP2x4 (11MinClock) Min0-1: MAX Pull-Up (S-RR/Jumping, Rx-Chin/C2B, Rx+BMU) Min1-2: MAX DUBS (S-Toe Tap/Singles, Rx-DUBS) *1 Min Between Rounds – Record Total Reps Cool Down Skull Crusher 3×10 (60s) *Suggested WT: S-Single DB 15 to 35 #, Rx-Bar+ Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more