Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata PVC Halo/Shin Box Rotation/SA Push Plus 2x5e/10/10e (NR) Skill Practice Rope Climb (12-15 Min) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of 2-3 Traditional Rope Climbs Option 3: Sets of 1-2 Legless Rope Climbs *Each Step Should Be 80% Mastered B4 Moving On (Rest A.N.) Conditioning BLM Hero WOD – BT (AMRAP – Rounds and Reps) AMRAP13 6 DL (S-AC, Rx-105/155, Rx+155/225) 5 Push-Ups (S-Knee/Elevated, Rx-C2F, Rx+HSPU) 26 DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Rds + Reps In honor of Breonna Taylor (Born 6/5/1993) – a 26-year-old African-American emergency medical technician, who was fatally shot by Louisville Metro Police Department (LMPD) officers on March 13, 2020. Breonna was born in Grand Rapids, Michigan. Her parents were Tamika Palmer and Troy...Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Prone Swimmer 2×10/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×1@80-90% or HBD) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *18 Minute Clock – 2 Min Rest – FULL DEPTH FOCUS Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 7 Strict Press (S-AC to Bar, Rx-55/75, Rx+65/95) Min2: 45s MAX Box Jump Overs 20/24 (S-AC Box Step Over, Rx-With Hands, Rx+No Hands) *Record Total Reps Cool Down Partner Dead Bug Ladder 2×2-8 (60s) *Stay Hollow 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 Partner Frog Jump Ladder 2×2-8 (30s) PT/Shin Box Rotation/Pull Plus 2×10/10/10 (NR) F-Rack Rotation/Front Squat 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 Pull-Up (S-Jumping/RR, Rx-Kipping Chin/C2B, Rx+Strict Chin/C2B) 5 Front Squat (S-AC to 65/95, Rx-95/135, Rx+105+/155+) 35 Rope Skips (S-Toe Tap, Rx-Singles, Rx+DUBS) Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Forearm Chest Opener (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 PVC Halo/TMC/SL Wall Reach 2x5e/10/5e (NR) Vertical Jump 2×5 (30s) Skill Practice Split Jerk (18 Min) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split Jerk: 3@Bar, Then 4×3@LBD WT *Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *Rest A.N. Between Sets Conditioning Metcon (Calories) AMRAP10 MAX Cal RRS Every 2 Min 12 Alt DB Snatch (S-AC to 20/35, Rx-35/50) *Record Total Cals & Machine Cool Down BB Skull Crusher: 3×10 @ 2010 Tempo (60s) *Suggested WT: S-Single DB, Rx-35/45 Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Static Scorpion Stretch (1 Min Each) ()Read more