Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Savage Saturday”1 Round for Time 1000m Row 100 Pull Ups 1000m Run 100 Press Ups 1000 Bike 100 Air Squats Complete all reps before moving on to next movement.Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Distance) Hill session8 Rounds of 5 Minute hill climbs. Run up hill for 5minutes. Record how far you run each round. Your recovery time is your walk back to the start. Metcon (No Measure) CoreAccumulate 15 mins of plank. Every time you have to rest 10 burpeesRead More

Blue Ridge Fitness – CrossTraining Warm-up Mobility Low Back (15m) Accessory Metcon (No Measure) Circuit | 45/15 | 3rds Turkish Getup (L) SL Romanian Deadlift + Upright Row (L) SL Reverse Lunge + Curl (L) Turkish Getup (R) SL RDL + Upright Row (R) SL Rev Lunge + Curl (R)*WT: Athlete Choice *Open Athletes GO...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (No Measure) “Shoulder Boulders”8 Rounds. 2 Mins Rest between Rounds. 10 Thrusters (100lbs) 20 curl and press (30lbs DB) 20 Front Raises (30lbs plate) 20 Rear Delt Flys (resistance band) 20 Shrugs (35lbs DB or KB) 30 Secs Dead hang.Read More

Blue Ridge Fitness – CrossTraining Warm-up Core Metcon (3 Rounds for reps) TABATA | 20/10 | 3rds Hollow Rock Oblique Bend (L) Combat Roll Oblique Bend (R)*WT: Athlete Choice *Record WT in “Notes” *3m Transition Metcon Metcon (No Measure) KettleBell Complex: (5rds) 5 SA KB Swing 5 SA KB High Pull 5 SA KB Snatch...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Romanian Deadlift (3×6/75%) *7m Accessory L-Sit Raises (Pullup Bar) (3xME/30s) *60s Rest between sets *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (16m) 8 DB C&J (Clean & Jerk) 55/35# 7 V-up 6 DB SA Snatch 55/35# 5 Burpee Box Jump On/Over 24/20′Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (3×6/75%) *7m Accessory Dumbell-Upright Row (3×10/MW) *5m *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (18m) 2,2,2/4,4,4/6,6,6… S (Snatch) 95/65# BJ (Box Jump) 24/24″ HSPU (Handstand Pushup)*Rx+: S: 135/95# BJ: 30/24″ HSPU: Deficit 2″Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (No Measure) “Dead Row”8 Rounds. 2 Mins Rest Between Rounds 5 Deadlifts 75% of 1RM 8 Wide Grip Pull ups 8 Under Hand Pull Ups 12 Hammer Curls 400m Row Ab Wheel 100 Reps. Everytime to have to rest complete 20 two count flutter kicks.Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Rack Forward Lunge (3×6/75% | 6L/6R) *8m Accessory Dumbell Bulgarian Split Squat (3×10/MW) *6m *4m Transition Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (No Measure) Bench to Run8 rounds. 2 Mins Rest between Rounds 8 Bench Press 65% of 1 Rep Max 10 Dips (+22 lbs) 14 Renegade Rows (22lbs Dumbbells) 400m Sprint. Metcon (AMRAP – Reps) Core4 Rounds 1 Mins Rest 30 seconds of each. Flutter Kicks Hollow Body Holds...Read More