Blue Ridge Fitness – CrossTraining Warm-up Strength Pendlay Row (Climbing:) 1-2: (12@45%) 75s 3-4: (10@55%) 85s 5-6: (08@65%) 95s Transition: (3m) Warm-up Metcon (AMRAP – Rounds and Reps) (24m) 400m Run 09 Pullup 12 MB Stepup L/R=2 15 MB Russian Twist L/R=1MB: 20/14# Rx+: w/ Ruk/Vest 20/14#Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 2*25lbs Dumbbells200m Farmers Carry 12 Cleans 12 Thrusters 20 Front Rack Walking Lunges 12 Arnold Press 12 High To Low Wood Chop (each side)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Push Press (Climbing:) 1-2: (12@45%) 75s 3-4: (10@55%) 85s 5-6: (08@65%) 95s Transition: (3m) Metcon Metcon (6 Rounds for time) Sprint work: (6rds) 6x 125m Row: 1-3: (60s Rest) 4-6: (90s Rest)Staggar heats as neededRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (Climbing: ) 1-2: (12/45%) E85s 3-4: (10@55%) E95s 5-6: (8@65%) E105s Transition: (4m) Metcon Metcon (Time) 21-15-09 SDHP 115/75# Ring DipCAP: (5m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SandbagGood Morning Reverse Lunge (each side) Sissy Squat OH Squat Butterfly Sit UpsRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. 25lbs Vest10 Press Ups 8 Burpees 5 Pull Ups 60 Secs Hollow Body HoldRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (Climbing:) 1-2: (12@45s) 85s 3-4: (10@55%) 95s 5-6: (8@65%) 105s Transition: (4m) Metcon Metcon (Time) 30 Deadlift 135/95# 60 Barbell Pushup 20 DL 185/120# 40 BB PU 10 DL 255/185# 20 BB PUCAP: (9m) WT: Start 40% of DL 1RMRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 30 Burpees 30 Spiderman Press Ups 30 Walking Lunges 300 Flutter KicksRead More

Blue Ridge Fitness – CrossTraining Warm-up Deadlift (Climbing:) 1-2: (12@45%) 3-4: (10@55%) 5-6: (8%65%) Transition: (4m) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restRead More

Blue Ridge Fitness – HDS-Hybrid AthleteRead More