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) McKenzie Press Up/Lateral Lunge/Wall Angel 2×10/5e/10 (NR) Conditioning Metcon (AMRAP – Reps) E5MINx5 (25MinClock) 60s High Plank (S-Knees) 500m Row/Ski or 20/25 Cal Bike 8 Box Step Up 20/24″ (S-BW to 20/35, Rx-35/50) *Last Round – MAX Box Step Ups *Record Reps Cool Down Pilates Sit-Up 3×10 *Slow Tempo Mobilize Chest Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/SL Glute Bridge 2x5e/10/10e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (Back Squat: 3@60%, Then 3×8@60-65% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *16 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups*Options: DL(S1-AC to 95/135, S2-125/185, Rx-155/225) HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) *Record Time (15MinCap) Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power BB RDL (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo) Romanian Deadlift*Suggested HBD WT : S-AC to 65/95, Rx-95/135, Rx+105+/155+ *16 Min Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 7 S2OH (S-AC to 65/95, Rx-95/135, Rx+105+/155+) Min2: 45s MAX DUBS (S-Toe Taps/Singles, Rx-DUBS) *Record Total Reps Cool Down Flutter Kicks 4x20s (40s) *Stay Hollow 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