Blue Ridge Fitness – CrossTraining Strength (27m) Deadlift (3×5@67%) Sumo Deadlift (3×5@67%) Romanian Deadlift (RDL) (3×5@67%) Accessory Dumbbell Curls (3xME/35s) Rest: (35s) Wt: Athlete choiceRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Metcon (4 Rounds for time) (24m) 100 Double-Under 75 Air Squat 50 Pushup 25 Pullup (Buy-in) Then: With remaining time: 10 DB Hang Clean & Jerk 12 DB Russian Twist L/R=1 14 DB Floor Press 16 ABmat SitupRx+ W Body Armor/Vest/RuK 20/14#Read More

Blue Ridge Fitness – CrossTraining Strength (24m) Bench Press (3×5/67%) Wide Grip Bench Press (3×5/67%) Close Grip Bench Press (3×5/67%) Accessory Overhead Tricep Extension ((3xME/35s)) Rest: (35s) Between sets WT: Athlete ChoiceRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning CIRCUIT | 3m/3m | 4rds Metcon (AMRAP – Rounds and Reps) 3 Hang Power Clean 3 S2OH 3 Front Squat*WT: Climbing each Rd 75/55, 95/65,115/75,135/95 * 50%,60%,70%,80% Start @ 50% of Strict Shoulder Press and climb accordinglyRead More

Blue Ridge Fitness – CrossTraining Strength (27m) Back Squat (3×5@67%) Front Squat (3×5/67%) Overhead Squat (3×5/67%) Accessory Arnold Press (3xME/35s) Rest: (35s) Between sets WT: Athlete choiceRead More

Blue Ridge Fitness – CrossTraining Metcon (AMRAP – Rounds and Reps) (14m) 14 MB Step-up 20/14# L/R=2 7 C2B 14 Box Jump 24/20″ 7 Pull-up REST: (4m) (12m) 12 Step-up (bodyweight) L/R=2 6 MB Push-up 12 Jumping Lunge L/R=2 6 Decline MB Pushup *Decline MB Push-up : Feet on MB *RX+: Vest 20/14# Ruck 20/14#Read More

Blue Ridge Fitness – CrossTraining Strength (27m) Deadlift (3×6@65%) Sumo Deadlift (3×6@65%) Romanian Deadlift (RDL) (3×6@65%) Accessory Dumbbell Curls (3xME/30s) Rest: (30s) Wt: Athlete choiceRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Metcon (4 Rounds for time) 200m Run ME SA KB TSTR Rest: (60s) 300m Run ME Burpee over bell Rest: (60s) 400m Run ME WallBall Shots Rest: (60s) 500m Run ME MB Russian Twist L/R=1Cap: (25m)Read More

Blue Ridge Fitness – CrossTraining Strength (24m) Bench Press (3×6/65%) Wide Grip Bench Press (3×6/65%) Close Grip Bench Press (3×6/65%) Accessory Overhead Tricep Extension ((3xME/30s)) Rest: (30s) Between sets WT: Athlete ChoiceRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning CIRCUIT | 60/60 | 3rds Metcon (3 Rounds for reps) G2S S2OH Front Squat Floor PressWT: 135/95#Read More