Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Sprint + Skip 2 Min F-B Arm Circles/Shin Box Rotation/SL Glute Bridge 2x10e/10/10e (NR) 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+ *18 Min Clock – (1.5 Min Rest) – Keep it CRISPY Conditioning AMRAP9 (AMRAP – Rounds and Reps) 3 Wall Walk (S-Inchworm Variation/Abbr WW, Rx-Full ROM WW) 10 Box Jump Overs (S-AC, Rx-20/24)*Record Total Rds + Reps Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Squat Thrust Ladder 2×2-8 (30s) PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) Conditioning Partner AMRAP22 (AMRAP – Rounds and Reps) 5 DB Goblet Squat (S-AC to 20/35, Rx-35/50, Rx+40+/55+) 6 T2B (S-Leg Raise/HKR, Rx-T2B) 7 Cal RRS*Switch Every Completed Round *Record Total Team Rds + Reps Mobilize Chest Stretch (1 Min Each) Lying Hamstring 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 Partner Frog Jump Ladder 2×2-8 (30s) PVC Halo/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 Kneeling Forearm Stretch (1 Min) 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