Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski F-B Arm Circle/Shin Box Rotation/Prone Swimmer 2x10e/10/5 (NR) 3s Pause Air Squat 2×8 (30s) Skill Practice Clean (18 Minutes) 1. Position Clean Grip DL 2×3 (Group) 2. Rack Rotation + Back Rack Flex 2×10/10 @ Bar (Group) 3. Front Squat 2×5 @ Bar (Group) 3. Clean: 3@Bar, 2@LBD WT, Then 5×3@HBD WT *Suggested HB WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+ *60-90s Rest Between Sets Conditioning POP TEST OPTIONS – Pick One: 10-Min Assault Bike (Calories) As many calories as possible 2k Row (Time) Max Effort 2k Row 2k Ski Erg (Time) 7 Minute Burpee (AMRAP – Reps) Max Burpees in 7 minutes Full Range of Motion *Bottom: Hips & Chest Touch Floor *Top: Stand Up Fully/Feet Leave Ground/Clap Above Head Record Total Reps 1-Mile Run (Time) Max Effort 1-Mile Run Mobilize 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/Reverse Lunge/Squat Thrust 2x5e/5e/5 (NR) Prone Swimmer 2×6 (30s) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 5@65%, 5@70%, 5+@75%) 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) – Last Set Plus Set Conditioning Metcon (AMRAP – Reps) AMRAP9 Ascending Ladder by 2’s Alt DB Snatch (S1-AC, S2-20/35, Rx-35/50) Alt Pistol (S1-BW/DB Lunge, S2-Pistol Variation, Rx-Pistol) *Record Total Reps Cool Down Skull Crusher 3×10 (60s) *S-Single DB 20/35, Rx-35+/45+ Mobilize Lateral Highway Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski McKenzie Press Up/Shin Box Rotation/Air Squat 2×10/10/10 (NR) PVC Hinge 2×10 (30s) Strength/Power Deadlift (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-125/185, Rx+155+/225+ *18 Min Clock – 90s Rest – Dead Stop Reps Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 5 Thruster (S-AC to 55/75, Rx-65/95, Rx+80+/115+) Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Reps Cool Down Wall Angel 3×10 @ Slow Tempo (30s) *Back Flat Against Wall 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 Partner Frog Jump Ladder 2×2-8 (30s) PT/TMC/SL Glute Bridge 2×10/10/10e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 5 Push-Up (S-Elevated/Knee, Rx-C2F, Rx-HSPU) 8 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135) 100m Run Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Forearm Chest Opener (1 Min Each) Pigoen Pose (1 Min Each)Read more