Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Alt Bridge Reach/Vertical Jump 2×10/10/5 (NR) SuperPeople 2×10 (30s) Skill Practice Split Jerk (15-18 Min) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split Jerk: 3@Bar, Then 4×2@LBD WT *Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *Rest A.N. Between Sets Conditioning Metcon (Time) 5RFT 8 DL (S-AC to 95/135, Rx-125/185, Rx+155/225) 8 Burpee Bar Hop (S-Step, Rx-Jump) *Record Time (13MinCap) Cool Down BB Curls 2-3×10 @ HBD WT (60s) *Suggested HBD WT: S-Single DB, Rx-35/45, Rx+45/55 Mobilize Static Scorpion Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min) ()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 – BPZONE Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) FB Arm Circle/Reverse Lunge/Basic Kip 2×10/5e/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP20 4 TGU (S-AC, Rx-20/35, Rx+35/50) 8 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) 16 Cal RRS *Record Total Rds + Reps Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Frog Jump 2x5e/10/10 (NR) DL + F-Rack Rotation 2×5/10 @ Bar (30s) Strength/Power High Hang Power Clean (3@Bar, 3@LBD WT, Then 5×3@Crispy WT) Barbell starts in high hang*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 – 2+ Min Rest – ALL PRETTY Conditioning Death by Wall Ball (AMRAP – Rounds and Reps) 12-Minute EMOM Wall Ball (S-AC, Rx-14/20) Ascending Ladder by 2’s IF athlete cannot finish prescribed WB Shots in Minute: MAX Box Step Overs 20/24″ w/ MB (S-BW, Rx-14/20) Record Total Rds + Reps (Highest Completed Rd of WB Shots + Total BSO Reps) (Rx=14/20#) Mobilize Lax Ball VMO Smash (1 Min Each) Pigeon Pose (1 Min Each) Forearm Chest Opener (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 Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *18 Min Clock – 2 Min Rest – High Elbow Focus Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP9 7 Power Snatch (S1-AC, S2-55/75, Rx-65/95) 10 T2B (S1-Sit Up, S2-HKR, Rx-T2B) *Record Total Rds + Reps Cool Down Partner Side Bridge Ladder 2×1-5e (60s) *2010 Tempo Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall Stretch (1 Min Each)Read more