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 F-B Arm Circle/Reverse Lunge/Prone Swimmer 2×10/5e/5 (NR) Pull Plus 2×10 (30s) Skill Practice Toes-To-Bar (18 Min) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) * Knuckles Above Bar – Full Grip – Feet Together *IF Proficient at Movement: Hit Max Rep Set After Warm-Up Conditioning Metcon (Calories) RRS Intervals (15MinClock) 50sON/10sOFF 40sON/20sOFF 30sON/30sOFF 20sON/40sOFF 10sON/50sOFF *3 Rounds – Record Total Cals & Machine Used Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) *Suggested WT: S-Single DB, Rx-35/45 Mobilize Pigeon Pose (1 Min Each) Kneeling Forearm 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/Air Squat 2x5e/10/10 (NR) PVC SOTS Press 2×10 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60% Then 5@70%, 3@75%, 2@80%, 1@85) *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135 *16 Minute Clock – 2 Min Rest – FULL DEPTH FOCUS Conditioning Metcon (AMRAP – Reps) AMRAP3x3 (11MinClock) Min0-1: MAX Push-Up (S-Elevated/Knee, Rx-C2F) Min1-2: MAX Hang DB C&J (S-AC to 20/35, Rx-35/50) Min2-3: MAX Goblet Squat (S-AC to 20/35, 35/50) *1 Min Between AMRAPs – Record Total Reps Cool Down Hollow Hold 4x20s (40s) *S-Static Dead Bug or Abbreviated 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/SL Wall Reach 2×10/10/5e (NR) Strength/Power Split Squat (5e@BW, 8e@Bar, 8e@LBD, Then 4x8e@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15 Min Clock – 90s Rest – Keep it CRISPY Conditioning Metcon (AMRAP – Reps) EMOM12 (11Min Clock) Min1: 7 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+) Min2: 60s MAX HSPU (S-Inchworm Variation, S2-HSPU Variation, Full HSPU) Min3: REST *Record Total Reps Cool Down Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s) *Suggested WT: 2.5-10# Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more