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 Frog Jump Ladder 2×2-8 (30s) PT/PVC Hinge/SA Push Plus 2×10/10/10e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+) 5 HSPU (S-Inchworm Variation, Rx-Kipping HSPU, Rx+Strict HSPU) 8 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Lax Ball Standing E/R Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Glute Bridge 2x10e/10/10 (NR) BB Good Morning 2×10 @ Bar (30s) Skill Practice Hang Snatch (18 Min) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. Hang Snatch PVC Turnover Drill 2×3 (Group) 3. Hang Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT *Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets Conditioning Metcon (AMRAP – Reps) 4xAMRAP2 (11MinClock) 10 Squat Thrust MAX Box Step Up @20/24″ (S-BW to 20/35, Rx-35/50) *1 Min Between AMRAPs – Record Total Step Up Reps Mobilize Chest Stretch (1 Min Each) Lying Hip I/R 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 PVC Halo/Shin Box Rotation/Frog Jump 2x5e/10/10e (NR) DL/F-Rack Rotation/Power Position Rack Hold 2×5/10/15s @ Bar (30s) Strength/Power Power Clean (Working up to Crispy HBD 1) 5@Bar, 3@LBD WT, 2@LBD WT, Then 6×1@HBD WT Building To Crispy 1RM *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *20 Min Clock – 90s Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 10 Bent-Over Row (S-35/45, Rx-55/75, Rx+65/95) Min2: 30s MAX DUBS (S1-Toe Tap, S2-Single, Rx-DUBS) *Record Total DUB Reps Cool Down Wall Angel 2×10 (30s) *Slow Tempo Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more