Blue Ridge Fitness – CrossTraining Warm-up Metcon (10 Rounds for reps) TABATA | 20/10 | 10rds Pullups Reverse HyperTransition: (3m) Metcon Metcon (8 Rounds for time) Sprint Work: 150m Row Rds1-4: 60s Rest Rds 5-8: 90s RestRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 50 Reps. 25lbs Vest. 60lbs SandbagHidhu Press Ups Pull Ups Diamond Press Ups Under Hand Pull Ups Narrow Grip Press Ups BO Rows 1 Mile RunRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×10/70%) (14m) Deadlift (4×10/70%) (14m) Accessory Overhead Tricep Extension (4×10/MW) (8m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (10 Rounds for reps) Tabata | 20/10 | 10rds Pushups Hollow RockTransition time: (3m) Metcon Metcon (8 Rounds for time) Sprintwork (8rds) 100m Rd 1-4: (60s Rest) Rd 5-8: (90s Rest)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Vest25 Press Ups 20 Burpees 15 Walk Outs 10 Alternate Jumping Lunges 400m RunRead More

Blue Ridge Fitness – HDS-Hybrid AthleteRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (AMRAP – Reps) 36min AMRAP. 60lbs Sandbag4 Hidhu Press Ups 5 Cleans 8 Burpees Over Bag 10 SquatsRead More

Blue Ridge Fitness – CrossTraining Instructional “VICTOR” Cycle | Benchmark Week (FINAL DAY) *Athletes can choose ONE Benchmark WOD. 2 Heats. Warm-up Benchmark WOD Amanda (Time) 3 Rounds for time of 9-7-5 reps of: Ring Muscle-ups Snatch, 135#/95# Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Diane (Time)...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 5 Mins Rest. 60lbs Sandbag1 Mile Run 20 Thrusters 20 Lunges 20 Press Ups 20 Burpees 100 Leg RaisesRead More

Blue Ridge Fitness – CrossTraining Instructional “VICTOR” Cycle Begins with a benchmark week. Athletes will deload and test thresholds in strength, Olympic Lifting, Stamina & Agility. Athletes are encouraged to reduce the impact and overall conditioning volume during this time period as well as dedicate purposeful time into mobility, flexibility and recovery. Warm-up Benchmark/Strength The...Read More