Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Vertical Jump 2×10/10/5 (NR) F-Rack Rotation + OH Hold 2×10/10s @ Bar (30s) Skill Practice Split Jerk (18 Min) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split Jerk: 3@Bar, Then 4×3@LBD WT *Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *Rest A.N. Between Sets Conditioning Metcon (Time) 4RFT 6 Hang Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) 200m MB Transfer (S-AC, Rx-14/20) *Record Time (13MinCap) Cool Down Partner Side Bridge Ladder 2×1-5 Each Side (60s) *Slow Tempo Mobilize Chest Stretch (1 Min Each) Lying Hip I/R 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

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 Wall Reach 2×10/10/5e (NR) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70% or HBD WT) *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) 6 Round Tabata (10MinClock) Push-Up (S-Elevated/Knee, Rx-C2F) DUB (S-Toe Tap/Singles, Rx-DUBS) Air Squat (use MB if needed) 3 Rounds – 1 Min Rest – 3 Rounds *Record Total Reps Cool Down Skull Crusher 3×10 (60s) *S-Single DB 20/35, Rx-35+/45+ Mobilize Static Scorpion Stretch (1 Min Each) Lax Ball Glute Rotations (2 Spots Per Side – 10 Rotations Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Glute Bridge 2×10/10/10e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Back Squat (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-AC to 95/135, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – Keep it CRISPY Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 30s MAX Pull-Up (S-RR/Jumping, Rx-Chin/C2B, Rx+BMU) Min2: 30s MAX Cal RRS *Record Total Reps Cool Down Partner Plank Tap-Out Ladder 2×2-10 (60s) *Stay Square Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Power Clean + F-Rack Rotation + Push Press 2×3/5e/3 @ Bar (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 12 Clean & Jerks (S-AC to 65/95, Rx-95/135, Rx+105+/155+) – Switch Every 3 20 Air Squats – Switch Every 10 40 Cal RRS – Switch Every 10 *Record Total Team Rds + Reps Mobilize Lateral Highway Stretch (1 Min Each) Wall Stretch (1 Min Each)Read more