Blue Ridge Fitness – CrossTraining Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 40/25, 40/25, 40/80s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Bench Press...Read More

Blue Ridge Fitness – CrossTraining Group Warm-up Coaches Choice 🙂 Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (27m) 20 MB Pushups 20 MB Situps 20 MB Front Squats *E3MOM: 20 G2S/ 20 Deadlift*Alternate the E3MOM exercises: ( 1st rd FP, 2nd rd BS, 3rd rd FP…etc) *WT: 135/95# *Rx+: Vest:...Read More

Blue Ridge Fitness – CrossTraining Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 35/20,35/20,35/605| 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Back Rack Lunge (3xME/35s@WK 1 WT.) *Use WT from Week...Read More

Blue Ridge Fitness – CrossTraining Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (4 Rounds for reps) (4rds) ME/60s ABmat Situps ME/60s AKS 24/16kg ME/60s Romain Chair ME/60s HSPU Rest: (60s) *FGB Style Core L-Sit Raises (Pullup Bar) (1xME/2m)Read More

Blue Ridge Fitness – CrossTraining Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Progressive Overload: (Time based) Strength/Conditioning CIRCUIT: 35/20,35/20,35/65 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Deadlift (3xME/35s@WK 1 WT: )...Read More

Blue Ridge Fitness – CrossTraining Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 Pwr Clean 135/95# 12 Ring Dip Rest: (4m) (6m) AMRAP 6 S2OH 135/95# 12 Pullup Rest: (4m) (6m) AMRAP 6...Read More

Blue Ridge Fitness – CrossTraining Instructional “JULIET” Cycle | Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 35/20,35/20,35/65s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Back Squat (3xME/30s@WK 1...Read More

Blue Ridge Fitness – CrossTraining Group Warm-up Snow Burpees 🙂 Conditioning Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (30m) 10 Pullups 20 Pushups 30 Air-Squats *E3MOM: 20 Floor Press/2 0 Back Squat*Alternate the E3MOM exercises: ( 1st RD FP, 2nd RD BS, 3rd RD FP…etc) *WT: 135/95# *Rx+: Vest: 20/14# *1...Read More

Blue Ridge Fitness – CrossTraining Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Strength/Conditioning CIRCUIT: 30/15,30/15,30/60 | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. Shoulder Press (3xME/[email protected]/.50BW ) Dumbell-Upright Row (3xME/30s@MW) WT: Max...Read More

Blue Ridge Fitness – CrossTraining Instructional “JULIET” Cycle Block 1 to integrate “Circuit” Style Endurance based strength conditioning coupled with endurance based Metabolic Conditioning Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT: 60/30s | 4rds TSTR 45/35# Plank OH Reverse Lunge 45/35# L/R=2 Hollow Hold Rx+: 75/55# Core Metcon (AMRAP – Reps) SL Hanging L-Sit...Read More