Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata OH Arm Swing/Lateral Lunge/Pull Plus 2×10/5e/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP21 200m MB Transfer 15 T2B (S-Heel Pump/HKR, Rx-T2B) 10 Alt MB Lunge 5 Jumping MB G2OH MB Weight: S-BW to AC, Rx-14/20 *Record Total Rds + Reps Cool Down Partner 400m Box Carry (Switch A.N.) *Rectangular Boxes or Large 24′ Boxes Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Vertical Jump 2×10/10/5 (NR) Prone Swimmer 2×6 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *16 Minute Clock – 2 Min Rest – Pick Appropriate WT Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 6 Power Clean (S-AC to 65/95, Rx-95/135, Rx+125/185) Min2: 30s MAX Burpee Bar Hop (S-Step, Rx-Jump) *Record Total Reps Cool Down Partner Side Bridge Ladder 2×1-5e (30s) *2010 Tempo Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Basic Kip 2×10/10/10 (NR) F-Rack Rotation + Front Squat 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP22 16 Front Squat (S-AC to 65/95, Rx-95/135, Rx+105+/155+) – Switch Every 4 16 T2B (S-Sit Up/HKR, Rx-T2B) – Switch Every 4 16 Cal RRS – Switch Every 8 *Record Total Team Rds + Reps Mobilize Kneeling Lat Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Lateral Lunge/SuperPeople 2x5e/5e/10 (NR) Wall Angel 2×10 (30s) Skill Practice Push Press (18 Min) 1. F-Rack Rotation + B-Rack Rotation 2×10/10 (30s) 2. Strict Press + OH Hold @ Bar 2×3/10s (30s) 3. 3s Pause Dip @ Bar 2×3 (30s) 4. Push Press: 5@Bar, 5@50%, 3@60%, Then 4×3@70% or HBD WT *Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+95+/135+ *Rest A.N. Between Sets Conditioning POP TEST Pick ONE of the Options Below *Record Score in Wodify 10-Min Assault Bike (Calories) As many calories as possible 10-Min Echo Bike (Calories) As many calories as possible. 2k Row (Time) Max Effort 2k Row 2k Ski Erg (Time) 7 Minute Burpee (AMRAP – Reps) Max Burpees in 7 minutes Full Range of Motion *Bottom: Hips & Chest Touch Floor *Top: Stand Up Fully/Feet Leave Ground/Clap Above Head Record Total Reps 1-Mile Run (Time) Max...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