Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski OH Arm Swing/Reverse Lunge/Vertical Jump 2×10/5e/5 (NR) Prone Swimmer 2×6 (30s) Skill Practice Kipping Pull-Up (18 Minutes) Step 1: Pull Plus 2×10 (Group Rotation) Step 2: Basic Kip 2×10 (Rest 60s) Option1: Ring Row + Dead Hang 5+10s (Rotational Rest) Option2: Basic Kip + Dead Hang 5+10s (Rotational Rest) Option3: Kipping Pull Up in Sustainable Sets (Rotational Rest) Progress through step 3 – then choose appropriate option to work on. Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP10 3 Power Snatch (S-PVC to 55/75, Rx-65/95, Rx+85/135) 9 Cal RRS Mandatory 30s Rest After Each Round *Record Total Rds + Reps Cool Down Side Plank 3x30s Each (30s) *S-Bent Lower Leg Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat 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 Squat Thrust Ladder 2×1-4 (30s) PVC Halo/Shin Box Rotation/SuperPeople 2x5e/10/10 (NR) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 3×8@60-65% or HBD WT) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *16 Minute Clock – (2 Min Rest) – Pick Appropriate WT Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 7 DL (S-AC to 95/135, Rx-125/185, Rx+155+/225+) Min2: 30s MAX Burpee Bar Hop (S-Step) *Record Total Reps Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) *Suggested WT: S-Single DB, Rx-35/45 Mobilize Lax Ball QL Smash (1 Min Each) Static Scorpion 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) Rack Rotation + FS 2×10/5 @ Bar (30s) Strength/Power Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-75% or HBD WT) *If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+ *20 Min Clock – 90s Rest – 2010 Tempo Conditioning Metcon (AMRAP – Rounds and Reps) 4xAMRAP2 (11MinClock) 5 Hang Power Clean (S-AC to 75/115, Rx-85/135, Rx+105/155) 50 DUBS (S-Toe Tap/Singles, Rx-DUBS) *1 Min Between AMRAPS – Rollover Rounds – Record Total Rds + Reps Cool Down Standing Y’s 3×12 (60s) *Suggested WT: BW-5# Plate 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 PT/Air Squat/SuperPeople 2×10/10/10 (NR) Rack Rotation + OH Hold 2×10/15s (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 10 S2OH (S-AC to 65/95, Rx-95/135, Rx+105+/155+) – Switch Every 5 14 Wall Ball (S-MB Thruster to AC, Rx-14/20) – Switch Every 7 18 Cal RRS – Switch Every 9 *Record Total Team Rds + Reps Mobilize Lying T-Spine Rotation (1 Min Each) Pigeon Pose (1 Min Each)Read more