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/TMC/SL Glute Bridge 2x5e/10/10e (NR) F-Rack Rotation + B-Rack Flex 2×10/10 @ Bar (30s) Strength/Power Hang Power Clean (3@Bar, 3@LBD WT, Then 5×3@Crispy WT) *Suggested HBD WT: S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Work Set w/ 15s BB Rack Hold *18 Min Clock – 90s Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps) AMRAP2x4 (11MinClock) 5 Wall Walk (S1-Inchworm Variation, S2-Abbr Wall Walk) MAX Box Jump (S1-Step Up, S2-AC, Rx-20/24) *1 Minute Between AMRAPs – Record Total Box Jump Reps Cool Down Partner Dead Bug Ladder 2×2-8 (60s) *Stay Hollow Mobilize Standing Lax Ball Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Pull Plus 2×10 (30s) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *Suggested HBD WT: S-AC to 65/95, Rx-75/135, Rx+95+/155+ *18 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 5 Front Squat (S-AC to 55/75, Rx-65/95, Rx+95/135) Min2: 40s MAX Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) *Record Total Reps Cool Down Plate Shoulder E.R. 3x10e (NR) *Suggested WT: 2.5-10# Mobilize Chest Stretch (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

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/TMC/SL Glute Bridge 2x5e/10/10e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 12 DB Hang C&J (S-AC to 20/35, Rx-35/50) – Switch Every 6 20 DB Lunge (S-AC to 20/35, Rx-35/50) – Switch Every 10 50 DUBS (S-Toe Tap/Singles, Rx-DUBS) – Switch Every 25 *Record Total Team Rds + Reps Mobilize Lateral Highway Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more