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 PT/TMC/Wall Angels 2×10/10/10 (NR) 3s Pause Air Squat 2×5 (30s) Strength/Power Overhead Squat (Build up to HBD 1) 5@Bar, 5@50%, 3@60%,1@70%, 1@80%, 1@90%, 1@95-100%, 1@100-105% (if Applicable) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *20 Minute Clock – 2 Min Rest – FULL DEPTH FOCUS Conditioning Metcon (AMRAP – Rounds and Reps) 3xAMRAP3 (11MinClock) 3 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) 6 Burpee Bar Hop (S-Step, Rx-Jump) 9 Air Squat (use MB if needed) *1 Min Between AMRAPs – Rollover Round – Record Total Rds+Reps Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power BB Dead Row (5@Bar, 5@LBD WT, Then 4×5@HBD WT) 1 Rep = RDL + RDL/Bent-Row*Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *16 Min Clock – (90s Rest) – Keep it CRISPY Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 7 T2B (S1-Sit Up, S2-HKR, Rx-T2B) 10 Alt DB Lunge (S1-BW, S2-20/35, Rx-35/50) 50 DUBS (S1-50 Singles, S2-30 DUBS, Rx-50 DUBS) *Record Total Rds + Reps Cool Down Standing Y’s 3×12 (60s) *Suggested WT: BW-5# Plate 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

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/SL Glute Bridge 2×10/10/10e (NR) PVC Snatch Turnover Drill 2×3 (Group) Conditioning Metcon (AMRAP – Reps) Partner E2MIN (20MinClock) 5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) 10 Air Squat MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Reps Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more