Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) F-B Arm Circle/Frog Jump/Pull Plus 2x10e/10/10 (NR) Skill Practice Toes-To-Bar (18 Minutes) Step 1: Hollow + Arch Hold 2x10s Each (60s) Step 2: Basic Kip – Slow Motion 2×3-5 (60s) Step 3: Kip + K2C 2×3-5 (60s) Step 4 (if applicable): T2B Various Rep Sets (Rest A.N.) * Knuckles Above Bar – Full Grip – Feet Together *IF Proficient at Movement: Hit Max Rep Set After Warm-Up Conditioning Metcon (AMRAP – Reps) AMRAP8 Ascending Ladder by 2’s Alt DB Snatch (S-AC to 20/35, Rx-35/50) Pistol (S-BW to DB Lunge or Pistol Varition, Rx-Pistol) *Record Total Reps Cool Down 400m Goblet Carry (Rest A.N.) *Suggested WT: S-AC, Rx-20/35, Rx+35/50 Mobilize Kneeling Lat Stretch (1 Min Each) Kneeling Hip Flexor 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 OH Arm Swings/Shin Box Rotation/SuperPeople 2×10/10/10 (NR) F-Rack Rotation + Strict Press 2×10/5 @ Bar or LBD WT (30s) Strength/Power Strict Press (Work up to 1RM) Strict Overhead Press5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, 1@90%, Then 1-3 Sets to Find 1RM *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – (2 Min Rest) – Keep It Crispy Conditioning Metcon (Calories) Partner 12-Min RRS Relay MAX Cal RRS – Switching Every 45s “Resting” Partner Plate Hug 25+/45 *Record Total Team Cals Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) *Suggested WT: S-Single DB, Rx-35/45 Mobilize Forearm Chest Opener (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (NR) Pull Plus 2×10 (30s) Conditioning BLM Hero WOD – Ahmaud (AMRAP – Rounds and Reps) AMRAP20 Cash-In: 1-Mile Run 5 Strict Pull-Up (S1-RR/Jumping, S2-Kipping Chin, Rx-Strict Chin) 8 Burpee 25 Air Squat *Rx+ 14/20 Vest *Record Total Rds + Reps In honor of Ahmaud Arbrey (Born 5/8/94) – an unarmed 25-year-old African-American man who was shot and killed near Brunswick in Glynn County, Georgia, while jogging. In the afternoon on February 23, 2020, Ahmaud Arbery was out for a jog in the coastal city of Brunswick. At one point, he entered the Satilla Shores neighbourhood. A neighbourhood resident, Gregory McMichael, told police he believed Arbery resembled the suspect in a series of local break-ins (police have said no reports were filed regarding these alleged break-ins). Gregory McMichael and his son, Travis, armed themselves with a pistol and a...Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski 90s Toe Tap Tabata PT/TMC/SL Glute Bridge 2×10/10/10e (NR) Conditioning Metcon (Calories) Partner E2MIN 200m Run (S-100m Run) 10 Sit Ups MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Lying Hamstring Stretch (1 Min Each) Static Scorpion Stretch (1 Min Each)Read more