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 PT/TMC/SL Wall Reach 2×10/10/5e (NR) 3s Pause Air Squat 2×8 (Group) Strength/Power Back Squat (16 Minute Clock ) 5@Bar, 5@50%, 3@65%, Then, 3@70%, 3@75%, 3+@80% or HBD WT *IF No Numbers Use 1RM Template: S-AC to 80/115, Rx-105/155, Rx+155/225 *16 Min Clock – 2 Min Rest – ALL PRETTY Conditioning 7-Min TGU (AMRAP – Reps) Complete as many TGUs in 7 minutes switching every rep. S-BW to AC, Rx-20/35, Rx+35/50 *Record Total Reps Cool Down BB Curl: 3×10 @ 2010 Tempo (60s) Suggested WT: S-Single DB, Rx-35/45 Mobilize Lax Ball Shoulde E/R Smash (1 Min Each) Kneeling Hip Flexor Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/Lateral Lunge/Pull Plus 2×10/5e/10 (NR) SL Glute Bridge 2x10e (NR) Strength/Power Front Rack Lunge (10@BW, 10@Bar-LBD WT, Then 4×12@HBD WT) *Suggested HBD WT : S-AC to 55/75, Rx-65/95, Rx+80+/115+ *15 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP12 7 S2OH (S-AC to 55/75, Rx-65/95, Rx+95/135) 12 T2B (S-Sit Up/HKR, Rx-T2B) 15 Cal RRS *Record Total Rds + Reps Cool Down Plate Shoulder E.R. 3x10e @ 2010 Tempo (60s) Suggested WT: 2.5-10# 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 90s Jumping Jack Tabata McKenzie Press Up/Frog Jump/Basic Kip 2×10/10/10 (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 3 DL (S-AC to 95/135, Rx-105/155, Rx+155/225) 5 Pull-Up (S-Jumping/RR, Rx-Chin, Rx+C2B 7 Cal RRS Switch Every Round *Record Total Team Rds + Reps 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 PVC Halo/Air Squat/SL Wall Reach 2x5e/10/5e (30s) Prone Swimmer 2×6 (30s) Skill Practice Split Jerk (18 Minutes ) 1. Jump & Land 1×3 (Group) 2. Jump & Split 1×3 (Group) 3. Jump & Split w/ Lockout 1×3 (Group) 4. Split Jerk w/ PVC 1×3 (Group) 5. Split Jerk: 3@Bar, Then 4×3@LBD WT *Suggested LBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/155+ *Rest A.N. Between Sets Conditioning Metcon (Time) 4RFT (15MinCap) 15 Wall Ball (S1-MB Thruster, S2-AC, Rx-14/20) 400m Run (S-200m) *Record Time Mobilize Kneeling Hip Flexor Stretch (1 Min Each) Kneeling Lat Stretch (1 Min Each) ()Read more