Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (7×3/85%) (8m) Gymnastics Strict Toes-To-Bar (2xME/60s) Rest: (75s) between sets Metcon Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Weighted Scissor L/R=1 Windmill Weighted Bridge Banded AbductionWT: Athlete ChoiceRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestPull Ups Press Ups Squats Leg RaisesRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (7×3/85%) (14m) Gymnastics L-Sit Raise (Rings) (2xME/60s) Rest: (75s) between sets Metcon Metcon (AMRAP – Reps) (9m) M1-3: SA KB Clean M3-6: SA KB S2OH M6-9: SA KB Front SquatEMOM: (3) Burpee Over Bell WT: 32/24kgRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag12 Clean 12 Thrusters 12 Squats 12 Walking Lunges (each leg) 200m CarryRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (7×3/85%) (8m) Gymnastics Deficit Pushup (ME/60s) Rest: (75s) between each set Metcon Metcon (AMRAP – Rounds and Reps) With a 20m running clock: 200 Double Under 150 Air Squat 100 Sit-up 50 Pushup (Buy-in) Then: (With remaining time) AMRAP 10 Deadlift 155/105# 10 BJ Burpee...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 12 Pull Ups 20 Dips 30 Press Ups 90secs PlankRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins. 69lbs Sandbag5 Cleans 5 BO Rows 5 Thrusters 5 Get Ups 400m Run (no sandbag)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (7×3/85%) (14m) Gymnastics L-Sit Raises (Pullup Bar) (ME/60s) Rest: (75s) between sets (Compare to wk 1&2) Metcon Metcon (Time) (5rds) 7 Hang Clean 135/95# 7 Front Squat 135/95# 7 Bar Over BurpeeCAP: (12m) WT: 50% ofClean 1RMRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (7×3/85%) (14m) Gymnastics Strict-Chinup (2xME/60s) Rest: (75s) between sets (Compare to Week 1&2) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 SA DB Devil Press 55/35# 8 DB Russian Twist 55/35# L/R=1Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest.800m Run 30 Pull Ups 50 Press Ups 100 Squats 800m RunRead More