Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Pull Plus 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Good Mornings (8@Bar, 8@LBD, Then 4×8@HBD WT) *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *Chase Each Working Set w/ 30s Glute Bridge *15 Minute Clock – 90s Rest – Pick Appropriate WT Conditioning Metcon (AMRAP – Reps) AMRAP8 Ascending Ladder by 2’s Thruster (S-AC to 55/75, Rx-65/95) Pull-Up (S-Jumping/RR, Rx-Chin) *Record Total Reps Cool Down Flutter Kicks 4x20s (40s) *Stay Hollow Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) DL + F-Rack Rotation 2×5/10 @ Bar (30s) Tempo Squat Clean 2×3 @ Bar (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 2 Squat Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) 4 S2OH (Same WT As Above) 8 Cal RRS Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Lax Ball Standing Trap Smash (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/SL Glute Bridge 2x5e/5e/10 (NR) SA Push Plus 2x10e (NR) Skill Practice Handstand Push-ups (18 Minutes) 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 Metcon (AMRAP – Reps) 3xAMRAP3 (11MinClock) Min 0-1.5: MAX Burpee Pull-Up (S-Burpee RR, Rx-Burpee PU, Rx+BMU) Min 1.5-3: MAX Cal RRS *1 Min Between AMRAPS *Record Total Reps Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat 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 PT/TMC/SL Glute Bridge 2×10/10/10e (NR) 3s Pause OHS 2×5 (Group) Strength/Power Overhead Squat (5@Bar, 5@50%,Then 3×5@60-65% w/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) AMRAP10 4 Rounds 3 Wall Walk (S1-Inchworm, S2-Abbr WW, Rx-Full ROM WW) 6 Box Jump (S1-Step Up, S2-AC, Rx-20/24) 9 Cal RRS *MAX Cals w/ Any Remaining Time *Record Total Reps Cool Down Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s) *Suggested WT: 2.5-10# Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more