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/Shin Box Rotation/Air Squat 2×10/10/10 (NR) Plate Good Morning 2×10 at 10-15# (30s) Strength/Power Back Squat ( 5@Bar, 5@50%, 3@60%, 2@70% Then 4×2@80-85% or HBD) *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 (AMRAP – Reps) EMOM12 Min1: 3 Hang Squat Clean (S-AC to 65/95, Rx-95/135, Rx+105+/155+) Min2: 7 HSPU (S-Inchworm Variation, Rx-Kipping, Rx+Strict) Min3: 45s MAX DUBS (S-Toe Tap/Singles) *Record Total Reps Mobilize Forearm Chest Opener (1 Min Each) Wall Stretch (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Basic Kip 2×10/10/10(NR) PVC Hinge 2×10 (30s) Strength/Power Snatch Grip RDL (8@Bar, 5@LBD WT, Then 4×8@HBD WT & 2010 Tempo) *Suggested HBD WT : S-AC to 65/95, Rx-85/115, Rx+95+/135+ *15 Min Clock – 90s Rest Conditioning Metcon (AMRAP – Reps) 4xAMRAP2 (14MinClock) Min 0-1: MAX Pull-Up (S-Jumping/RR, Rx-Chin/C2B, Rx+BMU) Min 1-2: MAX Cal RRS *2 Min Between AMRAPs – Record Total Reps Cool Down Wall Angels 3×10 (30s) Back Flat On Wall Mobilize Lateral Highway Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski Partner Squat Thrust Ladder 2×1-4 (30s) Standing Twist/Reverse Lunge/SA Push Plus 2×10/5e/10e (NR) Conditioning Metcon (AMRAP – Rounds and Reps) Partner AMRAP20 6 Front Rack Lunge (S-AC to 55/75, Rx-65/95, Rx+95/135) 7 Burpee Bar Hop (S-Step) 100m Run Partner’s Switch In “A-B” Fashion (Every Movement) *Record Total Team Rds + Reps Mobilize Static Scorpion Stretch (1 Min Each) Pigeon Pose (1 Min Each)Read more

Bluprint Fitness – BPFIT Warm-up 2 Min Row/Ride/Ski PT/TMC/Air Squat 2×10/10/10 (30s) SL Glute Bridge 2x10e (NR) Skill Practice Pistols (18 MINUTES ) 1. Reverse Lunge w/ Toe Tucked 1x5e (30s) 2. Reverse Lunge w/ Toe Pointed 1x3e (30s) 3. Lunge w/ Foot Up 1-2x2e (30s) 4. Box Step Up w/ Slow Decent 2x3e (30s) 5. Pistol Practice (Free Standing or To Certain Height) Remaining Time *Each Step Should Be 80% Mastered B4 Moving On Conditioning Metcon (Calories) AMRAP11 Max Cal RRS Every 2 Min (2-4-6-8): Complete 3 Power Snatch S-AC to 55/75, Rx-65/95, Rx+85/135 *Record Total Cals Cool Down Partner Plank Tap-Out Ladder 2×2-10 (60s) Stay Square Mobilize Lax Ball VMO Smash (1 Min Each) Lying T-Spine Rotation (1 Min Each) ()Read more