Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Pull Plus 2×10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press*Suggested HBD WT: S-AC to 45/65, Rx-55/85, Rx+65+/95+ *16 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 5 Front Squat (S-AC to 55/75, Rx-65/95, Rx+95/135) 10 T2B (S-Sit Up/HKR, Rx-T2B) 200m Run *Record Total Rds + Reps Cool Down Standing Y’s 3×12 (60s) *Suggested WT: BW to 10# 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 2 Min Partner MB Toss 14/20 PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (NR) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 10 Alt Devil’s Press (S-AC, Rx-20/35, Rx+35/50) MAX Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Lax Ball Glute Rotation (2 Spots Per Side – 10 Movements Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circle/Air Squat/Wall Angel 2x10e/10/10 (NR) Plank Push-Through 2×8 (30s) Skill Practice Handstand Push-ups (18 Min) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1: Wall Walk/Kick Up + Hold Sets of 1+15s (Rest A.N.) Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.) *Progress through step 3 – then choose appropriate option to work on. Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 8 Sumo DL (S-AC to 65/95, Rx-95/135, Rx+125/185) Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Reps Cool Down Standing Y’s 3×12 (60s) *Suggested WT: BW to 10# Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (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