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 Squat Thrust Ladder 2×1-4 (30s) PVC Halo/Standing Twists/Toe Tap 2x5e/10/30 (NR) Conditioning Metcon (AMRAP – Reps) Partner E2MIN (20MinClock) 200m Run (S-100m) MAX SA Devil’s Press (S-AC, Rx-20/35, Rx+35/50) *5 Rounds Each – Switch Every 2 Min *Record Total Team Reps 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) PVC Snatch Turnover Drill 2×3 (Group) Skill Practice Power Snatch (18 Min) 1. High Hang Power Snatch 1×3 @ PVC to Bar 2. Low Hang Power Snatch 1×3 @ PVC to Bar 3. Power Snatch 1×3 @ PVC to Bar 3. Power Snatch 3@Bar, 2@LBD WT, Then 5×3@HBD WT (60-90s Rest) *Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ Conditioning Metcon (AMRAP – Rounds and Reps) 2xAMRAP6 (14MinClock) 5 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) 10 Box Jump (S1-Step Up, S2-AC, Rx-20/24) 15 Cal RRS *2 Min Between AMRAPs – Rollover Rounds *Record Total Rds + Reps Mobilize Chest Stretch (1 Min Each) Lying Hip I/R 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/Shin Box Rotation/SL Wall Reach 2x5e/10/5e (NR) 3s Pause Air Squat 2×8 (Group) Strength/Power Overhead Squat (5@Bar, 5@50%, 3@60%,Then 5@65%, 3@70%, 3@70-75% ) *3010 Tempo *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) EMOM10 Min1: 8 Sumo DL (S-AC to 95/135, Rx-125/185, Rx+155/225) Min2: 40s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Reps Cool Down BB Curl: 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