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 2 Min Partner MB Toss @ 14/20 McKenzie Press Up/TMC/PVC Hinge 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 10 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+) – Switch Every 5 20 Burpee Bar Hop (S-Step) – Switch Every 5 40 Cal RRS – Switch Every 10 *Record Total Team Rds + Reps Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (NR) Skill Practice Kipping Pull-Up (18 Min) Step 1: Pull Plus 2×10 (Rest 30s) Step 2: Basic Kip 2×10 (Rest 30s) Option1: Ring Row + Dead Hang 5+10s (Rotational Rest) Option2: Basic Kip + Dead Hang 5+10s (Rotational Rest) Option3: Kipping Pull Up in Sustainable Sets (Rotational Rest) *Progress through step 3 – then choose appropriate option to work on Conditioning Metcon (Calories) AMRAP10 MAX Cal RRS Every 2 Min (0-2-4-6-8): 7 HSPU (S-Inchworm Variation, Rx-Kipping, Rx+Strict) *Record Total Cals Cool Down Plate Shoulder E.R. 3x10e (NR) *Suggested WT: 2.5-10# Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat 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/Shin Box Rotation/Air Squat 2×10/10/10 (NR) BB Good Morning 2×10 @ Bar (30s) Strength/Power Back Squat ( 5-3-1 Pause) 5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD WT *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) 3xAMRAP3 (11MinClock) Min1: MAX S2OH (S-AC to 65/95, Rx-85/135, Rx+105/155) Min2: MAX KBS (S-AC to 20/35, Rx-35/50) Min3: Goblet Hold (S-AC to 20/35, Rx-35/50) *1 Min Between AMRAPs – Record Total Reps Mobilize Lax Ball VMO Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more