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/TMC/Vertical Jump 2x5e/10/5 (NR) Plate Good Morning 2×10 @ 15-25# (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80%) *IF No Numbers Use 1RM Template: S-AC to 95/135, Rx-125/185, Rx+185/275 *18 Minute Clock – (90-120s Rest) – Dead Stop Reps Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 10 Box Jumps (S1-Step Up, S2-AC, Rx-20/24) Min2: 40s MAX Wall Walk (S1-Inchworm, S2-Abbr Wall Walk, Rx-Full ROM Wall Walk) *Record Total Reps Cool Down SA DB Row 3x12e (60s Rest) *Suggested WT: S-AC to 20/35, Rx-35/50 Mobilize Static Scorpion Stretch (1 Min Each) Lax Ball QL Smash (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 Minutes) 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 ()Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Prone Swimmer 2×6 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75%) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *16 Minute Clock – (1.5-2 Min Rest) – ALL CRISPY Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 3 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+85/135) 6 OHS (same wt as above) 400m Run *Record Total Rds + Reps Cool Down Partner Side Bridge Ladder 2×1-4 Each Side (60s Rest) *2010 Tempo Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/Alt Bridge Reach/3s Pause Air Squat 2×10/10/5 (NR) F-Rack Rotation + Front Squat 2×10/5 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP21 5 Thrusters (S1-MB Thruster, S2-Bar to 55/75, Rx-65/95) 6 Burpee Bar Hop (S-Step) 7 Cal RRS Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Static Scorpion Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more