Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Front Squat (4×8/MW | 2221) (14m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 9 Plank Jack 18 Air Squat 9 Vup 18 Reverse Lunge L/R=2Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP 25lbs Vest.5 Press Ups 5 Pull Ups 5 Burpees Metcon (Time) 8 * 200m Hill SprintsWalk to start is recovery timeRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest400m Run 50 Burpees 50 Press Ups 50 Jump Sqauts 50 Walking LungesRead More

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Mid-Hang Muscle Snatch (5×3/60% | Climbing to MW) E60s Mid Hang Power Snatch (5×3/60% | Climbing to MW) E75s Mid-Hang Squat Snatch (5×3/60% | Climbing to MW) E90s Transition: (3m) Metcon Metcon (Time) 21-15-09 SDHP 115/75# HSPUWT: 50-55% of SDHP 1RMRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 65lbs SandbagThrusters Cleans Burpees Over Bag Metcon (Time) 10* 400m SprintsWork : Rest Ratio 1:1Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Shoulder Press (4×8/MW | 2221) (11m) Transition: (3m) Metcon Metcon (AMRAP – Reps) ME/2m Thruster 75/55# Rest/2m ME/2m Snatch 95/65# Rest/2m ME/2m Clean 135/95# Rest/2m ME/2m Deadlift 185/120#WT: Start 40% TSTR 1RM and climb accordinglyRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 3 (Buddy WOD) Metcon (AMRAP – Rounds and Reps) (30m) M1-14: (AMRAP) 14 Snatch 95/65# 14 Push-Press 95/65# 14 Bar Facing Burpee Then: REST (2m) Then: M17-30: (AMRAP) 13 OHS 115/75# 13 PJ 115/75# 13 BFBRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10km Run 25lbs VestEvery 5 Mins (run time) 10 Burpees 10 Squats 10 Press UpsRead More

Blue Ridge Fitness – CrossTraining Instructional “UNIFORM” Cycle, Block 1 will include TEMPO/Paused Strength components, Olympic Lifting and Skill Transfer accompanied by Constantly Varied Metabolic conditioning. Warm-up Strength Paused Deadlift (4×8/MW | 2221) *(14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 8 SB G2OS 50/35# 16 Air Squat 8 SB Power Clean...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Weight Vest & 60lbs Sandbag1 Mile Run (no sb) 30 Cleans 30 Front Squat 30 Thrusters 50 Flutter KicksRead More