Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circle/TMC/Air Squat 2x10e/10/10 (NR) Basic Kip 2×10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 6 Air Squat (use MB if needed) 25 DUBS (S1-Toe Tap, S2-Singles, Rx-DUBS) *Switch Every Round – Record Team Rds + Reps Mobilize Kneeling Forearm Stretch (1 Min) 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) PT/Shin Box Rotation/Prone Swimmer 2×10/10/5 (30s) Movement Prep F-Rack Rotation + Back Rack Flex 2×10/10 (30s) DL + HPC + S2OH 2x3e @ Bar (30s) Athlete Specific Warm-Up (3-5 Min) Conditioning DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here*S1-Bar to 65/95, S2-80/115, S3-95/135, Rx-105/155 *Record Time (15MinCap) Cool Down Skull Crusher 3×10 (60s) *S-Single DB 20/35, Rx-35+/45+ Mobilize Lax Ball Standing Trap Smash (1 Min Each) 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

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/TMC/SL Wall Reach 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80-85% or HBD) *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 (AMRAP – Reps) 90s ON/90s OFF (10:30MinClock) 3 TGU (S-AC to 20/35, Rx-35/50) MAX Pull-Ups (S-Jumping/RR, Rx-Chin, Rx+C2B) *4 Rounds – Record Total Pulling Reps Cool Down Pilates Sit-Up 3×10 (60s) *Slow Tempo Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Frog Jump/Lateral Band Walk 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Snatch Grip RDL (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo) *Suggested HBD WT : S-Bar to 65/95, Rx-95/135, Rx+105+/155+ *Chase Each Set w/ 30s Sky Dive Hold *16 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 3 Power Snatch (S-AC to 65/95, Rx-85/135, Rx+95+/155+) 6 Wall Ball (S-MB Thruster to AC, Rx-14/20) 9 Cal RRS *Record Total Round + Reps Cool Down Russian Twists 4x20s (40s) *S-BW, Rx-10/15, Rx+15/25 Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall Stretch (1 Min Each)Read more