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 Run/Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) F-B Arm Circles/TMC/Assisted Hover Hold 2x10e/10/20s (NR) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, 2@70%, Then 4×3@75-80% or HBD WT w/ 5-3-1 Pause) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *20 Min Clock – 2 Min Rest – ALL PRETTY Conditioning E2MINx5 (10MinClock) (AMRAP – Reps) 5 Power Snatch (S-AC to 55/75, Rx-65/95, Rx+95/135) 35 DUBS (S-70 Toe Taps/Singles, Rx-DUBS)*Last Round – MAX DUB Variation *Record DUB Variation Reps of Last Round Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Run/Row/Ride/Ski Locomotor Movements 5 MIn OH Arm Swing/SL Glute Bridge/Prone Swimmer 2×10/10e/5 (NR) Strength/Power Single Leg Deadlift (SLDL) (8@BW, 5e@LBD, Then 4x8e@HBD WT) *Suggested HBD WT : S-BW to 20/35, Rx-35/50 *Chase Each Set w/ 30s Glute Bridge *16 Min Clock – 90s Rest – Slow Tempo Conditioning AMRAP10 (AMRAP – Reps) 1 Wall Walk (S1-Inchworm, S2-Abbr WW, Rx-Full ROM WW) 2 TGU (S-AC, Rx-20/35, Rx+35+/50+) 4 DB Lunge (S-AC, Rx-20/35, Rx+35+/50+)*Record Total Reps (7 Reps Per Round) Mobilize Lax Ball Standing Trap Smash (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 8x Partner Rock Paper Scissors (Loser Completes 2 Burpees Each Round) OH Arm Swing/Lateral Lunge/Wall Angel 2×10/5e/10 (NR) Conditioning Partner AMRAP23 (AMRAP – Rounds and Reps) 12 Front Rack Lunge (S-Bar to 55/75, Rx-65/95, Rx+95/135) – Switch Every 6 18 Squat Thrust Bar Hop (S-Step) – Switch Every 3 32 Cal RRS – Switch Every 8*Record Total Team Rds + Reps Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat 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