Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/Shin Box Rotation/Lateral Lunge 2×10/10/5e (NR) Strength/Power Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Set w/ 5 Prone Swimmers at Slow Tempo *16 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) AMRAP8 Ascending Ladder by 2’s Pistols (S1-Lunge, S2-Pistol Variation, Rx-Pistol) DB Snatch (S1-AC, S2-20/35, Rx-35/50) *Record Total Reps Cool Down Hollow Hold 4x20s (40s) *S-Static Dead Bug/Abbr Hollow Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/OHS/SOTS Press 2x10e/10/10 (NR) PVC 3 Position Power Snatch Drill 2x2e (Group-15s Rest) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 3 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) 6 OHS (S-AC to 55/75, Rx-65/95, Rx+95/135) MAX Cal RRS *Switch Every Round – Record Team Cals 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 PVC Halo/Shin Box Rotation/Vertical Jump 2x5e/10/5 (NR) Plank Push-Through 2×10 (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) 3xAMRAP3 (11MinClock) 7 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) 12 Box Jump (S-Step Up to AC, Rx-20/24) *Rollover Rounds- 1 Min Rest – Record Total Reps Cool Down Partner Dead Bug Ladder 2×2-8 (60s) *Stay Hollow w/ Slow Tempo Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Lying Hip I/R Stretch (1 Min Each) ()Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) F-B Arm Circle/Lateral Lunge/Wall Angel 2x10e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP22 9 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) 12 Push-Up (S-Elevated/Knee, Rx-C2F) 15 Air Squat (use MB if needed) 18 Cal RRS *If applicable – wear a 14/20 lbs vest *Record Total Rds + Reps Cool Down Partner 5 Min Farmer Carry (Switch Every 30s) *2xDB/KB: S-20/35, Rx-35+/50+ Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more