Blue Ridge Fitness – CrossTraining Instructional “UNIFORM” Cycle, Block 1 will include TEMPO/Paused Strength components, Olympic Lifting and Skill Transfer accompanied by Constantly Varied Metabolic conditioning. Warm-up Strength Paused Back Squat (4×8/MW | 2221) *(14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (21m) 6 HSPU 9 C2B Pullup 12 BurpeeRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest1 Mile Run 20 Burpees 30 Press Ups 50 SquatsRead More

Blue Ridge Fitness – CrossTraining Instructional “UNIFORM” Cycle, Block 1 will include TEMPO/Paused Strength components, Olympic Lifting and Skill Transfer accompanied by Constantly Varied Metabolic conditioning. Warm-up Skill Transfer Snatch Work Weightlifting High Hang Muscle Snatch (5×3/60% | Climbing to MW) E60s High Hang Power Snatch (5×3/60% | Climbing to MW) E75s High Hang Squat...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SandbagSingle Leg RDL (reps each side) Single Leg Cleans (reps each side) Strict Press 90 secs bear hug hold after each roundRead More

Blue Ridge Fitness – CrossTraining Instructional “UNIFORM” Cycle, Block 1 will include TEMPO/Paused Strength components, Olympic Lifting and Skill Transfer accompanied by Constantly Varied Metabolic conditioning. Warm-up Strength Paused Bench Press (4×8/MW | 2221) *14m *Transition: (3m) Metcon Metcon (3 Rounds for reps) (3rds) 30s/ME Echo Bike 30s/ME DB Push Press 55/35# 30s/ME Box Jump...Read More

Blue Ridge Fitness – HDS-Hybrid AthleteRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Brutal Bear 60lbs sandbag. Bear Complex/ Carry Ladder 1-10Example Round 6 BC +600m CarryRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Metcon (Time) (5rds) 25 Double Under 25 HSPU (4rds) 20 DU 20 SDHP 115/75# (3rds) 15 DU Devil Press 55/35# (2rds) 10 DU 10 Box Jump Burpee 24/20″ Then: 100 ABmat SitupRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 3 (Buddy WOD:) Metcon (Time) (3rds) 21 Clean & Jerk 135/95# 21 Thruster 95/65# 21 Calorie Row 21 Bar Over Burpee*2 Bars Each team *1 Athlete Working, 1 Athlete Resting, 1 Athlete in Plank. *Athletes can ONLY work while Athlete is in plank. (Partition and scale...Read More

Blue Ridge Fitness – CrossTraining Instructional *Test Week: Monday 28 December 2020 – Saturday, 02 January 2021 *Athletes will be gathering data on all Power lifts, specific accessory, Benchmarks on metabolic as well as using the opportunity for deload. ( Be diligent with data recording to gain accurate numbers moving into upcoming Cycle.) **”UNIFORM” Cycle...Read More