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/SuperPeople 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 4×2@80% or HBD WT) *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 (Time) 3RFT (13MinCap) 400m Run/Row/Ski or 20 Cal Bike 7 Hang Power Clean (S-AC to 65/95, Rx-80/115, Rx+95+/135+) 4 S2OH (Same WT As Above) *Record Time Cool Down Wall Angel 3×10 (30s) *Back Flat Against Wall Mobilize Kneeling Forearm Stretch (1 Min) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPFITRead more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/TMC/Pull Plus 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Snatch Grip Deadlift (Strength Ladder) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT *Suggested HBD WT : S-AC to 95/135, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – Keep it CRISPY Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP8 3 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B) 6 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135) 9 Burpee Bar Hop (S-Step) *Record Total Rds + Reps Cool Down Standing Y’s 3×12 (60s) *Suggested WT: BW-5# Plate Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (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/Front Squat 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 12 Burpee Bar Hop (S-Step, Rx-Jump) – Switch Every 3 16 Thruster (S-AC to 55/75, Rx-65/95) – Switch Every 4 20 Cal RRS – Switch Every 10 *Record Total Team Rds + Reps Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more