Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Back Rack Reverse Lunge (3×9/55% 1xME/50% (Compare to week 3)) *(60%) 9L/9R *ME: (Alternating Reps) L/R=2 Conditioning Metcon (3 Rounds for time) Sledwork: CIRCUIT:...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bench Press (3×9/55% 1xME/50% (Compare to week 3)) (12m) Weightlifting Complex 1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch Complex (Weight)...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Deadlift (3×9/55% 1xME/50% (Compare to Week 3)) (14m) Deadlift Conditioning Metcon (3 Rounds for time) Run Sprintwork: CIRCUIT: 3rds3x200m *Rest: 2m between setsRead More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bent Over Row (3×9/55% 1xME/50% (Compare to Week 3)) (12m) Bent Over Row (Final week, record ME unbroken set) Weightlifting Complex 1 Low Hang...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Back Squat (3×9/55% 1xME/50% (Compare to Week 4)) (14m) *ME: (Max Effort) Unbroken set (Compare to week 4) Back Squat (1xME/50%) Final week record...Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (28m) 28 SB Pushups 14 SB Thruster 28 Amat Situp 14 SB Squat Clean 28 Double-Under 14 SB Reverse Lunge L/R=1WT: 50/35# *1 Athlete working at a timeRead More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Back Rack Reverse Lunge (3×8/60% 1xME/50% (Compare to week 2)) *(60%) 8L/8R *ME: (Alternating Reps) L/R=2 Conditioning Metcon (4 Rounds for time) Sledwork: CIRCUIT:...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bench Press (3×8/60% 1xME/50% (Compare to week 2)) (12m) Weightlifting Complex 1 Low Hang Muscle Snatch + 1 Low Hang Snatch Clean + 1...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Deadlift (3×8/60% 1xME/50% (Compare to Week 2)) (14m) Conditioning Metcon (4 Rounds for time) Run Sprintwork: CIRCUIT: 4rds4x150m *Rest: 1m45s between setsRead More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bent Over Row (3×8/60% 1xME/50% (Compare to Week 2)) (12m) Weightlifting Complex 1 Low Hang Muscle Clean + 1 Low Hang Power Clean +...Read More