Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Frog Jumps 2×12 (30s) Strength/Power Deadlift (DL: 5@Bar, 5@50%, 3@60%, 2@70%, Then 5×1@80-90%) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – 2 Min Rest – Dead Stop Reps Conditioning Metcon (Calories) 3xAMRAP3 (11MinClock) 4 TGU (S-BW to 20/35, Rx-35/50) MAX Cal RRS *1 Min Rest Between AMRAPs – Record Total Cals & Machine Used Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) *Suggested WT: S-Single DB, Rx-35/45 Mobilize Forearm Chest Opener (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Jumping Jack Tabata PT/TMC/SL Wall Reach 2×10/10/5e (NR) Strength/Power Back Rack Lunge (12@Bar, 10@LBD, Then 4×12@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15 Min Clock – (1.5 Min Rest) – Keep it CRISPY Conditioning Metcon (AMRAP – Reps) EMOM12 (11MinClock) Min1: 3 Hang Snatch (S-Bar to 55/75, Rx-65/95, Rx+80+/135+) MIn2: 60s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS) Min3: REST *Record Total Reps Cool Down Partner Side Bridge Ladder 2×1-5 (60s) *2010 Tempo Mobilize Lax Ball Calf Gapping (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press-Up/Lateral Lunge/Prone Swimmer 2×10/5e/5 (NR) DL 2×8 @ Bar (Group) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 DL (S-AC to 65/95, Rx-125/185, Rx+155+/225+) 5 Squat Thrust Bar Hop (S-Step) 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 T-Spine Rotation (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) PVC Hinge 2×10 (30s) Movement Prep 1. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 2. Tempo Power Clean 2×3 @ Bar (Group) 3. Thruster 2×5 @ Bar (Group) Conditioning Grind Games 21.2 (AMRAP – Reps) AMRAP7 (0-7) Ascending Ladder by 2’s Power Clean (S-AC to 65/95, Rx-95/135) HSPU (S-Push-Up Variation, Rx-HSPU) *Record Total Reps *3 Min Rest (7-10) Grind Games 21.2b (Weight) 5 Min (10-15) Establish 1RM Thruster (from ground) *Record Highest Completed Weight Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (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