Blue Ridge Fitness – CrossTraining Final Week of Block 2 Warm-up Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds Hang Clean 55/35# Front Squat 55/35# Hang Snatch 55/35# Floor Press 55/35# *Rest (60s) after each rdTransition: (4m) Metcon (Time) Assault Bike ME/1/2 mileRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SandbagCleans Thrusters Front Rack Good Mornings Get UpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (2xME/60s (Climbing) Rest: (2m) between sets WT: 55,60% Bent Over Row (2xME/60s (Climbing) Rest: (100s) between sets WT: 55,60% Accessory Plate Concentration Curl (3xME/30s) Rest: (60s) between sets WT: MWRead More

Blue Ridge Fitness – CrossTraining Final week of Block 2 Warm-up Metcon (5 Rounds for reps) CIRCUIT | 60/60 | 5Rrds ME/60s TSTR 95/65 Rest: (60s) ME/60s SDHP 95/65 Rest: (60s)Rx+: 135/95# Transition: (4m) Conditioning 500m Row (Time) Max Effort 500m Row*Score in 2 heats as needed *Rx Athletes must work in 1st heatRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 32 Min AMRAP. 25lbs Vest2 Pull Ups 5 Press Ups 8 SquatsRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10-1-10 Ladder. 25lbs VestBurpees Pull UpsRead More

Blue Ridge Fitness – CrossTraining Final week of Block 2 Warm-up Strength Bench Press (2xME/60s (Climbing) Rest: (105s) between sets WT: 55%/60% Back Squat (2xME/60s (Climbing) Rest: (2m) between sets WT: 55%/60% Accessory Plate Tricep Extension (3xME/30s) Overhead standing tricep extension with Plate-Elbows behind temples extend to full positionRest: (60s between sets) WT: MWRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag400m Carry 30 Cleans 30 Thrusters 30 Front Squats 30 Walking Lunges 400m Run (no bag)Read More

Blue Ridge Fitness – CrossTraining Instructional Final week of block 2 Warm-up Metcon A: Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Strict Pullup Box Jump 30/24″ Deficit Pushup 3″ Double-Under *Rest: (60s) after each rd. *Transition: (4m) Conditioning 400m Run (Time) Max Effort 400m RunRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (3xME/55s (Climbing) Rest: (100s) between sets WT: 55,60,65% Back Rack Reverse Lunge (3xME/55s (Climbing) Rest: (1m55s) between sets WT: 55/60/65% *Alternating reps Accessory Dumbell Lateral Delt Raise (3xME/30s) Rest: (60s) between sets WT: MWRead More