Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Frog Jump 2x5e/10/10 (NR) BB Good Morning 2×10 @ Bar (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×3@70-80% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (90-120s Rest) – Dead Stop Reps Conditioning Metcon (Time) 8RFT (14MinCap) 6 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20) 4 HSPU (S1-Knee/Elevated Push-Up, S2-C2F, Rx-HSPU) 2 Box Jump (S1-Step Up, S2-20/24, Rx-24/30) *10RFT Option For S1/S2 *Record Time Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) *Suggested WT: S-Single DB, Rx-35/45 Mobilize Chest Stretch (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) F-Rack Rotation/Back Rack Flex 2×10/10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *16 Minute Clock – 2 Min Rest – Pick Appropriate WT Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 5 Hang Squat Clean (S-AC to 55/75, Rx-75/95, Rx+95+/135+) Min2: 30s MAX Burpee Bar Hop (S-Step) *Record Total Reps Cool Down Prone PVC Press 3×10 (60s) *Behind The Neck Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion 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 Warm-up 2 Min Row/Ride/Ski McKenzie Press-Up/TMC/Vertical Jump 2×10/10/5 (NR) Prone Swimmer 2×8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 4 SA DB Devil’s Press (S-AC, Rx-20/35, Rx+35/50) 7 Cal RRS *Switch Every Completed Round *Record Total Team Rds + Reps Mobilize Kneeling Lat 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/Alt Bridge Reach/SL Glute Bridge 2x5e/10/10e (NR) Basic Kip 2×10 (30s) Skill Practice Power Clean (18 Min) 1. Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 3. Front Squat 2×5 @ Bar (Group) 3. Power Clean: 3@Bar, 2@LBD WT, Then 5×3@HBD WT *Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *60-90s Rest Between Sets Conditioning Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsThruster (S-AC to 55/75, Rx-65/95) Pull-Up (S-RR/Jumping, Rx-Chin) *Record Time (15MinCap) Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Static Scorpion Stretch (1 Min Each) ()Read more