Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Frog Jump 2×10/10/10 (NR) SL Wall Reach 2x8e (30s) Start Position Pause DL @ Bar 2×5 (Group) Strength/Power Deadlift (Work Up to 1RM ) 5@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, 1@100-100+%, 1@100+% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *20 Minute Clock *2-3 Min Rest – Tension On The Bar Conditioning Metcon (Calories) Partner 12-Min RRS Relay P1 – 200m MB Transfer (S-AC, Rx-14/20) P2 – MAX Cal RRS Switch Occurs After Each Completed 200m MB Transfer *Record Total Team Cals Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Lateral Highway 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%, 3@60%, Then 4×3@70-75% or HBD WT) *Suggested HBD WT : S-PVC to 55/75, Rx-65/95, Rx+80+/115+ *18 Min Clock – (1.5 Min Rest) – Full Depth Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 6 L-Arm DB Hang C&J (S-AC to 20/35, Rx-35/50) 6 R-Arm DB Hang C&J (S-AC to 20/35, Rx-35/50) 12 Cal RRS *Record Total Rounds + Reps Cool Down Partner Dead Bug Ladder 2×2-8 (60s) *Stay 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 2 Min Partner MB Toss (S-AC, Rx-14/20) F-B Arm Circles/Frog Jump/SA Push Plus 2x10e/10/10e (NR) Conditioning Metcon (AMRAP – Reps) Partner E2MIN (20MinClock) 200m Run (S-100m) 5 Box Jumps (S-Step Up to AC, Rx-20/24, Rx+24/30) MAX Alt DB Snatch (S-AC to 20/35, Rx-35/50) 5 Rounds Each – Switch Every 2 Min *Record Total Team Reps Mobilize Lying Hamstring Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10e (NR) Prone Swimmer 2×6 (30s) Skill Practice Kipping Pull-Up (18 Minutes) Step 1: Pull Plus 2×10 (Group Rotation) Step 2: Basic Kip 2×10 (Rest 60s) Option1: Ring Row + Dead Hang 5+10s (Rotational Rest) Option2: Basic Kip + Dead Hang 5+10s (Rotational Rest) Option3: Kipping Pull Up in Sustainable Sets (Rotational Rest) *Progress through step 2 – then choose appropriate option to work on. Conditioning Grind Games 20.3 (Time) 7RFT 7 Thruster (S-AC to 55/75, Rx-65/95) 7 Burpee Bar Hops (S-Step, Rx-Jump) *Record Time Mobilize Chest Stretch (1 Min Each) Wall 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