Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 90s Toe Tap Tabata PT/TMC/Air Squat 2×10/10/10 (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×2@80-85% or HBD WT) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Annie (Time) 50-40-30-20-10 Double-unders Sit-upsScaling Options: DUBS (S-2x Toe Tap/Singles, Rx-DUBS) Sit-Up (S-Plank Tap Out, Rx-Sit-Up) *Record Time (13MinCap) Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Partner Oklahoma Sprint Relay 2 Min McKenzie Press Up/Scorpion Kick/Iron Cross Kick 2×10/10/10 (NR) Strength/Power Snatch Grip RDL (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo) *Suggested HBD WT : S-Bar to 65/95, Rx-95/135, Rx+105+/155+ *Chase Each Set w/ 30s Sky Dive Hold *16 Min Clock – 90s Rest Conditioning EMOM10 (AMRAP – Reps) Min1: 5 Tempo OHS (S-AC to 55/75, Rx-65/95, Rx+80+/115+) Min2: 30s MAX Burpee Bar Hop (S-Step, Rx-Jump)*Record Total Reps Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor 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 Run/Row/Ride/Ski 2 Min Partner Sprint Relay F-B Arm Circle/Alt Bridge Reach/SuperPeople 2x10e/10/10 (NR) Conditioning Partner E2MIN (Calories) 10 Alt Devil’s Press (S-AC, Rx-20/35, Rx+35/50) MAX Cal RRS*5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Chest Stretch (1 Min Each) Lying Hamstring Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski 2 Min Partner MB Toss @ 14/20 PT/Reverse Lunge/SA Push Plus 2×10/5e/10e (NR) Skill Practice Handstand Push-ups (18 Min) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1: Wall Walk/Kick Up + Hold Sets of 1+15s (Rest A.N.) Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.) *Progress through step 3 – then choose appropriate option to work on. Conditioning EMOM12 (Weight) Min1: 12 DL Min2: 9 Hang Power Clean Min3: 6 S2OH*S1-AC to 65/95, S2-80/115, Rx-105/155 *Record Weight Used Mobilize Kneeling Forearm Stretch (1 Min) Lying Hip I/R Stretch (1 Min Each)Read more