Blue Ridge Fitness – CrossTraining Warm-up Conditioning Metcon (4 Rounds for weight) CIRCUIT | 4M/4M A: MW Deadlift (Bridge) B: MW Bench Press (Plank) C: MW Back Squat (Roman Chair) D: MW Military Press (Handstand Hold)1 Athlete lifting, 1 Athlete holding *Both athletes rest (4m) between setsRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 12 Pull Ups 20 Press Ups 30 Squats 20 Leg Raises 12 Hollow Body RocksRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bulgarian Split Squat (3×12/MW | 12L/12R) (12m) Transition: (2m) Dumbbell Military Press (2xME/60s) Rest: (60s) Between sets WT: MW Transition: (2m) Core Metcon (No Measure) TABATA | 20/10 | 5rds Banded Lateral Rotation L Banded Lateral Rotation R Oblique Bend L Oblique Bend R Banded Trunk RotationWT/Band: Athlete...Read More

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Mid Hang Power Snatch (7×3/80%) E75s Transition: Metcon Metcon (Time) 5rds 100m Sprint 25′ SA DB OH Lunge 10 SA DB Push Press 5L/5R 25′ SA DB Suitcase Lunge 10 DB Goblet SquatCAP: (18m) WT: 55/35#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Romanian Deadlift (3×12/MW) (9m) Transition: (2m) Accessory Dumbbell Chest Press (2xME/60s) Rest: (60s) between sets WT: Max Weight Transition: (2m) Metcon Metcon (Time) 400m Run Then: 21-15-09 SA DB TSTR 55/35# Pullup Then: 400m RunCAP: 10mRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag12 Suitcase Deadlift (each side) 12 Cleans 6 Get Ups (SB each side) 12 Ground To Shoulder 90 Secs Hollow Body Hold 400m CarryRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Ladder. 25lbs VestDiamond Press Ups Reverse Lunges Butterfly Sit UpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Mid-Hang Power Clean (7×3/80%) E75s Metcon Metcon (Time) 15-12-09 HSPU AKS KB Front Rack Reverse Lunge L/R=2 100 Air Squat 09-12-15 HSPU AKS KB FR Rev LungeCAP: 20m WT: 24/16kg Rx+: 32/20kgRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Overhead Squat (3×12/MW) (11m) Transition: (2m) Accessory Dumbell Bent Over Row (2xME/60s) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 SA DB OHS 6 C2B 4 SA Devil PressWT: 55/35#Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 3 Mins Rest. 25lbs Vest1 Mile Run 20 Walk Out Press Ups 10m Bear Crawl 30 Squats 30 Lateral Lunges 1 Mile RunRead More