Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) PT/Standing Twist/Prone Swimmer 2×10/10/5 (NR) Skill Practice Handstand Push-ups (18 Minutes ) 1. 10s Tripod Hold 1-2x10s (Rest A.N.) 2. Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.) 3. Tripod to Horizontal Kip 2×3 (Rest A.N.) Option 1: Wall Walk/Kick Up + Hold Sets of 1+15s (Rest A.N.) Option 2: HSPU Negatives/Strict/Kipping HSPU: Sets of 1+ (Rest A.N.) *Progress through step 3 – then choose appropriate option to work on. Conditioning Metcon (Calories) RRS Intervals (15MinClock) 50sON/10sOFF 40sON/20sOFF 30sON/30sOFF 20sON/40sOFF 10sON/50sOFF *3 Rounds – Record Total Cals Mobilize Lax Ball Lying Trap Smash (2 Spots Per Side/10 Movements 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/Shin Box Rotation/Air Squat 2x5e/10/10 (NR) Wall Angel 2×10 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 5@60%, 3@70%, 2@75, Then 4×2@80%,HBD) Strict Overhead Press*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 (Calories) E2MIN (10MinClock) 5 Front Squat (S-Bar to 65/95, Rx-95/135, Rx+105+/155+) 10 Cal RRS *5 Rounds – Last Round Complete MAX Cal RRS w/ Remaining Time *Record Cals From Last Round Cool Down Hollow Hold 4x20s (40s) S-Static Dead Bug Mobilize Lax Ball Shoulder E/R Smash (1 Min Each) Static Scorpion Stretch (1 Min 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%, 2@65%, Then 4×2@70-80% or HBD) *2s Pause *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 (Time) 3RFT (15MinCap) 8 Hang Power Clean (S1-AC to 65/95, S2-80/135, Rx-105/155) 8 S2OH (Same WT As Above) 400m Run *Record Time Mobilize Lax Ball Standing Trap Smash (1 Min Each) Wall Stretch (1 Min Each) Kneeling Forearm Stretch (1 Min)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (30s) Basic Kip 2×10 (30s) Conditioning Metcon (Calories) Partner E2MIN 5 OHS (S-PVC to 55/75, Rx-65/95, Rx+80/115) 9 Pull-Up (S-RR/Jumping, Rx-Chin, Rx+C2B) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each)Read more