Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (3×5/77.5%) (8m) Gymnastics CIRCUIT: 35/65s | 3rds Declined Pushup (3xME/35s) Rest: (65s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (25m) 50m Dash 50m Back Peddle 50m SA Farmer Walk 50 Flutter Kick L/R=1 40 Air Squat 30 Jump Rope 20 Vup 10 AKS...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength (12m) Deadlift (3×5/75) Gymnastics CIRCUIT: 35/65 | 3rds L-Sit Raise (Rings) (3xME/35s) Rest: (65s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 5 DB Pushup 5 DB Hang Clean Rest: (3m) (4m) AMRAP 5 DB Suitcase DL 5 DB Goblet Squat Rest: (3m) (4m) AMRAP...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×5/77.5%) (12m) Gymnastics CIRCUIT: 35/65 | 3rds Strict Pull Up (3xME/35s) Rest: (65s) Between sets Metcon Metcon (Time) (4RFT) 8 Hang Clean 135/95# 6 Front Squat 12 Box Jump Burpee 24/20″*WT: (45-50%) of Clean 1RM *CAP: (12m)Read More

Blue Ridge Fitness – CrossTraining Instructional Block 3: (Week 9) Final week of HOTEL Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the “Jerk” Conditioning: Constantly Varied Warm-up Strength Bench Press (3×5/77.5%) (12m) Gymnastics CIRCUIT: 35/65 | 3rds Strict Pull Up (3xME/35s) Rest: (65s) Between sets Metcon Metcon (Time) (4RFT) 8 Hang Clean...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (3×5/77.5%) (12m) Gymnastics CIRCUIT: 35/65 | 3rds L-Sit Raises (Pullup Bar) (3xME/35s) Rest: (65s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (12m) 50 Double-Under 12 AKS 10 KB PushPress 5L/5R 8 T2B 50m SA Farmer CarryRead More

Blue Ridge Fitness – CrossTraining Instructional Block 3: (Week 9) Final BLOCK of “HOTEL” Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the “Jerk” Conditioning: Constantly Varied Warm-up Strength Back Squat (3×5/77.5%) (12m) Gymnastics CIRCUIT: 35/65 | 3rds L-Sit Raises (Pullup Bar) (3xME/35s) Rest: (60s) Between sets Metcon Metcon (AMRAP – Rounds and...Read More

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) With a 25m Running Clock: 100m SB OH Carry 100 SB OHS 150m SB Fireman Carry 75 SB FS 200m SB Farmer Carry 50 SB BS (Buy-in) Then: (With remaining time: AMRAP 20 SB...Read More

Blue Ridge Fitness – CrossTraining Instructional Block 3: (Week 9) Final BLOCK of Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the “Jerk” Conditioning: Constantly Varied Warm-up Strength Split Squat (3×5/75% | 5L/5R) (10m) Gymnastics CIRCUIT: 30/60 | 3rds Strict Ring Dips (3xME/30s) rest: (60s) Between sets Weightlifting Push Press (5×3/Climbing) (E60s) Workup...Read More

Blue Ridge Fitness – CrossTraining Instructional Block 3: (Week 9) Final week of HOTEL Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the “Jerk” Conditioning: Constantly Varied Warm-up Strength Bent Over Row (3×5/75%) (8m) Gymnastics CIRCUIT: 30/60 | 3rds Declined Pushup (3xME/30s) Rest: (60s) Between sets Metcon Metcon (AMRAP – Rounds and Reps)...Read More

Blue Ridge Fitness – CrossTraining Instructional Block 3: (Week 9) Final week of HOTEL Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the “Jerk” Conditioning: Constantly Varied Warm-up Strength Deadlift (3×5/75%) (12m) Gymnastics CIRCUIT: 30/60 | 3rds L-Sit Raise (Rings) (3xME/30s) Rest: (60s) Between sets Metcon Metcon (Time) (5RFT) 100m Sprint 10 Clapping...Read More