Blue Ridge Fitness – CrossTraining Warm-up Metcon A: Metcon (AMRAP – Rounds and Reps) (9m) 09 Power Clean 135/95# 06 HSPU 03 RMURest: (6m) Then: METCON “B” B: Metcon (AMRAP – Rounds and Reps) (9m) 06 Squat Clean 155/105# 03 Deficit HSPU 3″ 01 Weighted RMU 20/14#RMU WT: (MB)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (5xME/45s (Climbing) Rest: (90s) between sets WT: 55,60,65,70,75% Back Rack Reverse Lunge (5xME/45s (Climbing) Rest: (105s) between sets WT: 55/60/65/70/75% *Alternating reps Accessory Arnold Press (3xME/30s) Rest: (60s) between sets WT: MWRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. 25lbs Sandbag5 Burpees 10 Press Ups 20 Squats 30 Butterfly Sit UpsRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 1-10-1 Ladder. 25lbs VestBurpees Press Ups Squats Leg Raises.Read More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (25m) 250m Run 15 Pullup 20 Pushup 25 Air-SquatRx+: Vest/RuK 20/14#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (5xME/45s (Climbing) Rest: (105s) between sets WT: 55,60,65,70,75% Bent Over Row (5xME/45s (Climbing) Rest: (90s) between sets WT: 55,60,65,70,75% Accessory Hammer Curl (3xME/30s) Rest: (60s) between sets WT: MWRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rohnds. 2 Mins Rest. 60lbs Sandbag400m Carry 100m walking Lunges 30 Squats 30 Thrusters 30 Cleans 1 Mile Run (no sandbag)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Bodyweight Murph1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile RunRead More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Reps) (6m) ME SA Devil Press 55/35 *EMOM 6 Pistol L/R=2 Rest: (3m) (6m) ME SA ManMaker 55/35 *EMOM 5 Box Jump 24/20″ Rest: (3m) (6m) ME SA Thruster 55/35 *EMOM 15 Double UnderScore: (Do not record EMOM reps)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagBurpees Over Bag Clean and Press BO Rows OH Squats Get UpsRead More