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 PVC Halo/Shin Box Rotation/Frog Jump 2x5e/10/10 (NR) SL Glute Bridge 2x10e (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@65%, 3@75%, Then 4×2@85% or HBD WT) *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 (Time) 5RFT 6 S2OH (S-Bar to 55/75, Rx-65/95, Rx+95/135) 10 Air Squat (use MB if necessary) 50 DUBS (S1-Toe Tap/Singles, S2-30 DUBS, Rx-DUBS) *Record Time (12MinCap) Cool Down Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s) *Suggested WT: 2.5-10# Mobilize Standing Calf Stretch (1 Min Each) Lying T-Spine Rotation (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Air Squat/Pull Plus 2×10/10/10 (NR) F-Rack Rotation + FS 2×10/5 @ Bar (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *18 Min Clock – 2 Min Rest – 2010 Tempo Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 30s MAX T2B (S1-Sit Up, S2-HKR, Rx-T2B) Min2: 30s MAX Cal RRS *Record Total Reps Cool Down Partner Plank Tap-Out Ladder 2×2-10 (60s) *Stay Square Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circles/TMC/SL Wall Reach 2x10e/10/5e (NR) Air Squat 2×10 (30s) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 15 Wall Ball (S-MB Thruster, S2-AC, Rx-14/20) MAX Cal RRS 5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Lax Ball Should E/R Smash (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) McKenzie Press Up/Shin Box Rotation/SL Glute Bridge 2×10/10/10e (NR) Skill Practice Pistols (18 Minutes) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Descent 2x3e (30s) 5. Pistol Practice (Free Standing or To Certain Height) Remaining Time *Each Step Should Be 80% Mastered B4 Moving On Conditioning Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here(S1-AC to 55/75, S2-65/95, Rx-95/135) *Record Time (13 Min Cap) Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) *Suggested WT: S-Single DB, Rx-35/45 Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each) ()Read more