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

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/SL Glute Bridge 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 3@@70%, 3@75%, 3+@80% or) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2+ Min Rest – ALL PRETTY Conditioning Metcon (Time) 4RFT 10 Alt DB Devil’s Press (S-AC, Rx-20/35, Rx+35/50) 10 Cal RRS *Record Time (12MinCap) 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 OH Arm Swing/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Reps) E5MINx5 (25MinClock) 4 TGU (S-BW to 20/35, Rx-35/50) 10 T2B (S-Sit Up/HKR, Rx-T2B) 50 DUBS (S1-Toe Tap, S2-Singles/No Rope DUBS, Rx-DUBS) *Last Round – MAX DUB Variation *Record DUB Variation Reps From Last Round Cool Down BB Curl 3×10 @ 2010 Tempo (60s) *Suggested WT: S-Single DB, Rx-35+/45+ Mobilize Lateral Highway Stretch (1 Min Each) Lax Ball Calf Gapping (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/SL Wall Reach 2×10/10/10 (NR) Power Clean + F-Rack Rotation 2×5/10 @ Bar (30s) Strength/Power Front Rack Lunge (12@Bar, 10@LBD, Then 4×12@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+85+/135+ 16 Min Clock *1.5 Min Rest *Keep it CRISPY Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 5 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) Min2: 30s MAX Burpee Bar Hop (S-Step) *Record Total Reps Cool Down Partner Side Bridge Ladder 2×1-5 (60s) *2010 Tempo Mobilize Forearm Chest Opener (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