Blue Ridge Fitness – CrossTraining Warm-up Skill Rope Climb (10m) Strength Metcon (10 Rounds for reps) EMOM (10) E: 07/MW SP (Shoulder Press) O: ME/30s RR (Ring Row)Record WT. in “Notes” *3m Transition Metcon Metcon (Time) 22-16-10 HPC (Hang Power Clean) 135/95 RD (Ring Dip)Rx+: HPC: 155/105 RD: Strict *WT: 55-60%Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Warm-up 3 rounds : 1 Mins Rest 5 Pull Ups 10 Press Ups 15 Squats Bench press (5/3/2/1/1) 5 Sets to building one rep max. 2 mins rest between sets. Single Arm DB Floor Press 5 Sets of 10 Reps. One arm at a time. Control the weight down...Read More