Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (No Measure) “REST DAY” Active Recovery and foam rolling.Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Barbell Row (Reverse Grip) (2×8/75% | 2×6/80% | ME/65%) 10m Gymnastics Toes-To-Bar (3xME/45s) Rest: 1:15.00 Between sets *3m Transition Metcon Metcon (5 Rounds for reps) EMOM (15) Min 1: 30s/Max Cal Row Min 2: 30s/ME C&J 155/105# Min 3: 30s/ME Bar Facing Buropee *Repeat (5 Total rds)WT: 65-70%...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (2×8/75% | 2×6/80% | ME/65%) 12m Shoulder Press (4×8/MW) 7m *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (10m) 40 DU (Double Under) 40′ HSW (Handstand Walk) 20 DB SA PC&J (Pwr Clean and Jerk) 55/35#Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Warm-up 500m Row Every 100m 10 Hindu Press Ups 10 Air Squats 10 Walk Outs Metcon (No Measure) “Row your Boat”5 rounds 2 Mins rest between rounds. 5 Deadlifts 65% of 1 RM 10 Kettlebell Bent Over Rows 2* 30lbs KB 20 KB Swings 400m RowRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Bring your own beach”100LBS Sandbag 8 Rounds 400m run 20 Front Rack Lunges 10 Burpee Sandbag throw 20 Kneeling get ups 10 Ground to Shoulder (alternating sides) 50 2 Count Flutter KicksRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (2×8/75% | 2×6/80% | ME/65%) *14m Barbell Shrug (4×8/MW) *8m *Transition: 4m Metcon Metcon (AMRAP – Rounds and Reps) (6m) 3 SC (Squat Clean) 185/120# 3 RMU (Ring Muscleup)SC: 70-75%Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Brutal Bear”Bear Complex (BC) 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press. 2 BC – 200m Run 4 BC – 400m Run 6 BC – 600m Run 8 BC – 800m Run 10 BC – 1000m Run 8 BC –...Read More

Blue Ridge Fitness – CrossTraining Warm-up Core Metcon (4 Rounds for reps) TABATA 20/10 | 4rds ABSU (Abmat Situp) Alternating Superman Hollow Rock*3m Transition Metcon Partner WOD (Teams of 2) Metcon (AMRAP – Reps) (20m) CPs (Curtis Ps) 95/65# *5 Burpee over Bar after every 5 CPs repsRx+: 115/75# *Rcord CPs reps ONLYRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) 07 BOR/MW (Bent Over Row) ME/30s Vup*3m Transition Metcon Metcon (Time) 22-16-10 SDHP (Sumo Deadlift Highpull) 95/65# BJ (Box Jump) 24/20″RX+: SDHP: 115/75# BJ: 30/24″ *WT: 50%Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Warm-up 3 Rounds : 1 mins rest 5 Chin ups 10 Press ups 15 Air squats Squats (5/3/2/1/1) 5 Sets building to one rep max. 2 Mins rest between sets. Front Rack walking lunges 5 Sets of 20 walking lunges holding weight in front rack position. 90 Seconds rest...Read More