Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circle/Shin Box Rotation/Hover Hold 2x10e/10/15s (NR) F-Rack Rotation/B-Rack Flex/Pause Front Squat 2×10/10/5 (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *18 Min Clock – 2 Min Rest – 2010 Tempo Conditioning Death by Burpee (AMRAP – Rounds and Reps) EMOM10 Burpee Plate Hop Ascending Ladder by 2’s IF athlete cannot finish prescribed burpee reps in minute: MAX cal RRS w/ remaining time Record Total Rds + Reps (Highest Completed Rd of Burpees + Total Cals) 2-4-6-8-10-12-14-16-18-20 (110 Total If Completed) Cool Down BB Curl 3×10 @ 2010 Tempo (60s) *Suggested WT: S-Single DB, Rx-35+/45+ Mobilize Forearm Chest Opener (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) PVC Halo/TMC/Air Squat 2x5e/10/10 (NR) Strength/Power Bench Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *Suggested HBD WT: S-AC to 65/95, Rx-75/135, Rx+95+/155+ *18 Minute Clock – 2 Min Rest Conditioning Metcon (Time) 3RFT 10 Thruster (S-AC to 55/75, Rx-65/95) 11 Box Jump (S-Step Up or AC, Rx-20/24) 12 Cal RRS *Record Total Time (13MinCap) Cool Down Standing Y’s 3×12 (60s) *Suggested WT: BW-5# Plate Mobilize Chest Stretch (1 Min Each) Wall 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 PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) BB Good Morning 2×10 @ Bar (30s) Strength/Power Sumo Deadlift (Strength Ladder) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – 2-3 Min Rest – Dead Stop Reps Conditioning Metcon (Time) 4RFT (13MinCap) 2 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+80+/115+) 6 OH Lunge (same WT as above) 10 Squat Thrust Bar Hop (S-Step, Rx-Jump) *Record Time Cool Down Tricep Kickback 3x10e (30s) *Suggested WT: 5-20# Plate/DB Mobilize Chest Stretch (1 Min Each) Pigeon Pose (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/TMC/SuperPeople 2x5e/10/10 (NR) Strength/Power Push Press (Strength Ladder ) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@100%, 1@100%+ (If Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – 2 Min Rest Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 3 Squat Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) Min2: 30s MAX DUBS (S-Toe Taps/Singles, Rx-DUBS) *Record Total Reps Cool Down Hollow Holds 4x20s (40s) *S-Static Dead Bug or Abbr Hollow Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more