Siteplicity – Page 111 – Blue Ridge Fitness

YANKEE | Block 1 | Week 3

January 18, 2022SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (7×3/85%) (14m) Gymnastics L-Sit Raises (Pullup Bar) (ME/60s) Rest: (75s) between sets (Compare to wk 1&2) Metcon Metcon (Time) (5rds) 7 Hang Clean 135/95# 7 Front Squat 135/95# 7 Bar Over BurpeeCAP: (12m) WT: 50% ofClean 1RM

YANKEE | Block 1 | Week 2

January 17, 2022SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (7×3/85%) (14m) Gymnastics Strict-Chinup (2xME/60s) Rest: (75s) between sets (Compare to Week 1&2) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 SA DB Devil Press 55/35# 8 DB Russian Twist 55/35# L/R=1

H134

January 17, 2022SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest.800m Run 30 Pull Ups 50 Press Ups 100 Squats 800m Run

H144

January 16, 2022SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Ladder. 25lbs VestBurpees Pull Ups Butterfly Sit Ups

Rest Day

January 15, 2022SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete

YANKEE | Week 2 | Block 1

January 14, 2022SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 (Partner WOD) A: Metcon (AMRAP – Reps) (8m) ME SA DB S2OH L/R=2 *Partner (B) Holds HandstandWT: 55/35# (Alternating reps) Rest: (2m) B: Metcon (AMRAP – Reps) (8m) ME DB Goblet Squat *Partner (B) Holds Roman ChairWT: 55/35# Rest: (2m) C: Metcon (AMRAP – Reps)...

H143

January 14, 2022SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete : Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestBurpee Pull Ups Walkout Press Ups Squat Lunge Lunge Hanging Leg Raises

H143

January 13, 2022SiteplicityWOD0

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag50m Bear Crawl Drag 20 Devils Press 20 Rows 20 Cleans 20 Get Ups 1 Mile Run (no sandbag)

YANKEE | Week 2 | Block 1

January 13, 2022SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (6×4/80%) (8m) Gymnastics Strict Toes-To-Bar (2xME/60s) Rest: (75s) between sets Metcon Metcon (AMRAP – Reps) (10m) M1-5: ME ABmat Situp *20 DU EMOM M5-10: ME SL Vup L/R=2 *20 DU EMOMScore: Situp/Vup reps ONLY

YANKEE | Week 2 | Block 1

January 12, 2022SiteplicityWOD0

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (6×4/80%) (14m) Rest: (2m) Gymnastics L-Sit Raise (Rings) (2xME/60s) Rest: (75s) Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 Hang Clean 135/95# 6 Front Squat 135/95# 4 Push Jerk 135/95#WT: 50% Clean 1RM

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