Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bent Over Row (EMOM | 8rds) M1-4: 4reps M5-8: 6reps Metcon Metcon (4 Rounds for reps) EMOM | 4rds ME/30s Reverse Lunge L/R=2 95/65# ME/30s HS Shoulder tap L/R=2 ME/30s Broad Jump 5/4′ ME/30s BB Wipers L/R=2Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest 60lbs Sandbag1 Mile Run 20 BO Rows 12 Power Cleans 10 Bear Hug Squats 8 Burpee Chest Pass ThrowsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Low Bar Back Squat (EMOM | 8rds) M1-4: 4reps M5-8: 6reps WT: Max Weight Transition: (4m) Metcon Metcon (Time) 10,8,6,4,2 SA DB Squat Snatch 55/35# L/R=2 SA DB Renegade Row 55/35# L/.R=1Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5,3,1 25lbs VestWalk out Press Ups Squat, Lunge, Lunge Kick ThroughsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bench Press (EMOM | 8rds) M1-4: 4reps M5-8: 6reps WT: Max Weight Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 8 SA DB Thruster 24/16kg L/R=2 6 BMU 8 Box Jump 24/16″Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (EMOM | 8rds) WT: Max Weight M1-4: 4reps M5-8: 6reps Transition: (4m) Metcon Metcon (Time) (5rds) 20 Lateral Bar Hop L/R=1 5 Squat Clean 185/120#WT: 60% SC 1RM CAP: (10m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 mins Rest. 60lbs Sandbag10. Cleans 10 Thrusters 10 Front Squat 200m CarryRead More

Blue Ridge Fitness – HDS-Hybrid AthleteRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Triple Cindy. 3 Rounds 1 Mile Run Between Rounds5 Pull Ups/ BO Rows (60lbs) 10 Press Ups 15 SquatsRead More

Blue Ridge Fitness – CrossTraining Metcon (Time) HANG ON AND……FOR TIME (PARTNER) 94 CAL BAR HANG BUY OUT 45 HSPU (SPLIT REPS) RX+ 20/14 LB VEST *ATHLETE A PERFORMS CALS WHILE ATHLETE B HANGS FROM BAR. WHEN ATHLETE DROPS FROM BAR BOTH ATHLETES SPLIT 26 AIR SQUATS. ATHLETES MUST SWITCH MOVEMENTS EVERY TIME. CONTINUE TILL...Read More