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 (3×8/60 1xME/50%) (14m) *ME: (Max Effort) Unbroken set (Compare to week 1) Conditioning Metcon (4 Rounds for time) Erg Sprintwork: CIRCUIT: 4rds...Read More

Blue Ridge Fitness – CrossTraining Warm-up Metcon (2 Rounds for distance) CIRCUIT: 2m/2m | 2rds Drag Tire Flip Farmer Carry Push*1 Athlete working *WT: Athlete ChoiceRead 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 (3×7/65% 1xME/50% (Compare to week 1)) 7L/7R *ME: (Alternating Reps) L/R=2 Conditioning Metcon (5 Rounds for time) Sledwork: CIRCUIT: 5rds5x50m...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 (3×7/65% 1xME/50% (Compare to week 1)) (12m) Weightlifting Complex 1 Mid Hang Muscle Snatch + 1 Mid 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 (3×7/65% 1xME/50%) (14m) Conditioning Metcon (5 Rounds for time) Run Sprintwork: CIRCUIT: 5rds5x100m *Rest: 90s 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 (3×7/65% 1xME/50% (Compare to Week 1)) (12m) Weightlifting Complex 1 Mid Hang Muscle Clean + 1 Mid Hang Power Clean +...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 (3×7/65% 1xME/50%) (14m) *ME: (Max Effort) Unbroken set (Compare to week 1) Conditioning Metcon (5 Rounds for time) Erg Sprintwork: CIRCUIT: 5rds...Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 1-time exercise (3 Rounds for reps) CIRCUIT | 75s/75s | 3rdsShots Carry Drag Toss *Both athletes work/Both athletes rest *Performed outsideRead 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 (3×6/70%1xME/50%) Alternating Reps Conditioning Metcon (6 Rounds for time) Sledwork: CIRCUIT: 6rds6x25m (Prowler) High-side 225/135# *Rest: 75s 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 Bench Press (3×6/70% 1xME/50%) (12m) Weightlifting Complex 1 High Hang Muscle Snatch + 1 High Hang Snatch Clean + 1 High Hang Squat Snatch...Read More