Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/TMC/Pull Plus 2×10/10/10 (NR) F-Rack Rotation + Front Squat 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 2 Burpee Pull-Up (S-Burpee RR, Rx-Burpee PU, Rx+BMU) 5 Thruster (S-AC to 55/75, Rx-65/95, Rx+80/115) 8 Cal RRS Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Lateral Highway 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 PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Wall Angel 2×10 (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 POP Test (Choose 1) 10-Min Assault Bike (Calories) As many calories as possible 10-Min Echo Bike (Calories) As many calories as possible. 2k Row (Time) Max Effort 2k Row 2k Ski Erg (Time) 7 Minute Burpee (AMRAP – Reps) Max Burpees in 7 minutes Full Range of Motion *Bottom: Hips & Chest Touch Floor *Top: Stand Up Fully/Feet Leave Ground/Clap Above Head Record Total Reps 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 – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/SL Wall Reach 2×10/10/5e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (Work up to 3RM) 5@Bar, 5@50%, 3@60%, 2@70%, Then 1-3 Sets to Find 3RM *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 2+ Min Rest – ALL PRETTY Conditioning Metcon (AMRAP – Reps) 45/15 Circuit (10:45MinClock) Box Jump (S1-Step Up, S2-AC, Rx-20/24) Air Squat (use MB if needed) HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) *3 Rounds – 1 Min Rest – Record Total Reps Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall Stretch (2 Min Each)Read more