Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/TMC/Pull Plus 2x5e/10/10 (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Sumo Deadlift (Strength Ladder) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, 1@95-100% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (2-3 Min Rest) – Dead Stop Reps Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 8 Front Squat (S-Bar to 55/75, Rx-65/95, Rx+95/135) Min2: 60s MAX Pull-Up (S-RR/Jumping, Rx-Chin/C2B, Rx+BMU) Min3: REST *Record Total Reps Cool Down Wall Angels 3×10 (30s) *Back Flat Against Wall Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (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 (Calories) 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 Cals 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/Shin Box Ration/Air Squat 2×10/10/10 (NR) Prone Swimmer 2×6 (30s) Strength/Power Bent Over Row (10@Bar, 8@LBD WT, Then 4×8@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 4 Strict Press (S-AC to 55/75, Rx-65/95, Rx+80+/115+) 8 Air Squat (use MB if needed) 16 Cal RRS *Record Total Rds + Reps Cool Down Partner Dead Bug Ladder 2×2-8 (60s) *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 PVC Halo/OHS/Basic Kip 2x5e/10/10 (NR) PVC Power Snatch Turnover Drill 3×3 (Hip/Hang/Full) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 10 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+85/135) – Switch Every 2 Reps 16 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) – Switch Every 4 Reps 200m Run – Switch Every 100m *Record Total Team Rds + Reps Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Alt Bridge Reach/SL Wall Reach 2×10/10/5e (NR) 3s Pause Air Squat 2×8 (30s) Skill Practice Hang Clean (18 Min) 1. Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 3. Front Squat 2×5 @ Bar (Group) 3. Hang Clean: 3@Bar, 2@LBD WT, Then 5×3@HBD WT *Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *60-90s Rest Between Sets Conditioning Grind Games 21.1 (AMRAP – Rounds and Reps) AMRAP11 11 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20) 11 RRS Cals *Record Total Rds + Reps Cool Down Russian Twist 3×20 (60s) *Suggested Plate WT: S-BW, Rx-10/15, Rx+15/25 Mobilize Chest Stretch (1 Min Each) Wall Stretch (1 Min Each) ()Read more