Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PVC Halo/Shin Box Rotation/Vertical Jump 2x5e/10/5 (30s) Basic Kip 2×10 (30s) Skill Practice Power Snatch (18 Minutes ) 1. OHS + SOTS Press 2×5/5 @ PVC (Group) 2. Power Snatch PVC Turnover Drill 2×3 (Group) 3. Power Snatch: 3@PVC/Bar, 2@LBD WT, Then 5×2@HBD WT *Suggested HB WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+ *60-90s Rest Between Sets Conditioning Metcon (Time) 3RFT 15 Pull-Ups (S-RR/Jumping, Rx-Chin, Rx+C2B) 600m Run (S-400m) *Record Time Cool Down Pilates Sit-Up 3×10 (60s) Slow Tempo Mobilize Kneeling Lat Stretch (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/SL Glute Bridge 2×10/10/10e (NR) 3s Pause Air Squat 2×8 (Group) Strength/Power Back Squat (18 Minutes to find 3RM) 5@Bar, 5@50%, 3@60%, 2@70%, 1@80%, Then 1-2 Sets to Find 3RM (80-90%) *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *18 Min Clock – 2 Min Rest – ALL PRETTY Conditioning Metcon (Calories) AMRAP10 Max Cal RRS Every 2 Min (2-4-6-8): Complete 8 Burpees S-6 Burpee, Rx-8 Burpee, Rx+10 Burpee *Record Total Cals Mobilize Lax Ball VMO Smash (1 Min Each) Wall Stretch (1 Min Each) Forearm Chest Opener (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Lateral Lunge/Squat Thrust 2×10/5e/5 (NR) SA Push Plus 2x10e (NR) Strength/Power Strict Press (5@Bar, 5@50%, 3@60%, Then 4×5@70-75% or HBD WT) Strict Overhead Press*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/135, Rx+95+/155+ *15 Min Clock – 1.5-2 Min Rest Conditioning Metcon (AMRAP – Reps) EMOM12 Min1: 3 Squat Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) Min2: 45s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS) Min3: REST *Record Total Reps Cool Down Parter Plank Tap-Out Ladder 2×2-10 (30s) Stay Square Mobilize Lax Ball Standing Trap Smash (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Frog Jump Ladder 2×2-8 (30s) F-B Arm Swing/TMC/SuperPeople 2×10/10/10 (NR) Conditioning Metcon (Calories) Partner E2MIN (20MinClock) 8 Goblet Squat (S-AC to 20/35, Rx-35/50) 8 Burpee DB Hop (S-Step) MAX Cal RRS *5 Rounds Each – Switch Every 2 Min *Record Total Team Cals Mobilize Static Scorpion 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/SA Push Plus 2x5e/10/10e (30s) Prone Swimmer 2×6 (30s) Skill Practice Handstand Push-ups (18 Minutes ) 1. Plank Push-Through 2×5 (Room Rotation) 2. 10s Tripod Hold 2x10s (Room Rotation) 3. Tripod w/ Leg Lift Variation – Single or Double 2x10s (Room Rotation) *Option1: Pike Push-Up – Sets of 5 (Rest A.N.) *Option2: Handstand Hold – Sets of 15-20s (Rest A.N.) *Option 3: HSPU Negatives/Strict HSPU – Sustainable Sets Conditioning Metcon (AMRAP – Reps) EMOM10 Min1: 6 Power Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) Min2: 30s MAX DUBS (S-Toe Tap/Singles, Rx-DUBS) *Record Total Reps Cool Down Hollow Hold 4x20s (40s Rest) S-Static Dead Bug/Abbreviated Hollow Mobilize Chest Stretch (1 Min Each) Lying Hip I/R Stretch (1 Min Each) ()Read more