Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Deadlift (3×8/60% 1xME/50% (Compare to Week 2)) (14m) Conditioning Metcon (4 Rounds for time) Run Sprintwork: CIRCUIT: 4rds4x150m *Rest: 1m45s between setsRead More