Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) PT/Shin Box Rotation/Wall Angel 2×10/10/10 (30s) Skill Practice DT Prep 1. F-Rack Rotation + Back Rack Flex 2×10/10 (30s) 2. DL + HPC + S2OH 2x3e @ Bar (30s) 3. Athlete Specific Warm-Up (3-5 Min) Conditioning DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here*S1-Bar to 65/95, S2-80/115, S3-95/135, Rx-105/155 *Record Time (15MinCap) Cool Down Skull Crusher 3×10 (60s) *S-Single DB 20/35, Rx-35+/45+ Mobilize Lax Ball Standing Trap Smash (1 Min Each) Forearm Chest Opener (1 Min Each) Pigeon Pose (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 PVC Halo/Alt Bridge Reach/Air Squat 2x5e/5e/10 (NR) F-Rack Rotation + OH Hold 2×10/15s @ Bar (30s) Strength/Power Strict Press (Plus Set) Strict Overhead Press5@Bar, 5@50%, 3@60%, Then 3@70%, 2@80%, 1@85%, 1+@85-90% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *18 Minute Clock – 2 Min Rest Conditioning Metcon (Time) 3RFT 7 HSPU (S1-Inchworm, S2-Tank Inchworm, Rx-HSPU) 10 Front Rack Lunge (S-BW to 55/75, Rx-65/95, Rx+95/135) 400m Run *Record Time (13MinCap) Cool Down Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s) *Suggested WT: 2.5-10# Mobilize Chest Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/SL Wall Reach 2×10/10/5e (NR) 3s Pause Air Squat 2×8 (30s) Strength/Power Overhead Squat (5@Bar, 5@50%, Then 4×5@60-70% or HBD WT) *If no numbers use 1RM template: S-PVC to 55/75, Rx-65/95, Rx+95+/135+ *18 Min Clock – 90s Rest – Keep it CRISPY Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP11 5 Sumo DL (S-AC to 95/135, Rx-125/185, Rx+155/225) 10 Burpee Bar Hop (S-Step, Rx-Jump) 50 DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Rds + Reps Cool Down Side Plank 3x30s (30s) *S-Bent Bottom Leg Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/Shin Box Rotation/Lateral Lunge 2×10/10/10 (NR) Prone Swimmer 2×6 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 Strict Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) 6 Front Rack Lunge (S-Bar to 55/75, Rx-65/95, Rx+95/135) 9 Cal RRS *Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Chest Stretch (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more