Blue Ridge Fitness – CrossTraining Warm-up Conditioning (Buddy WOD) Teams of 2 Metcon (Time) 100 Air Squat 90 ABmat Situp 80 Flutter Kick L/R=1 70 Mountain Climber L/R=2 60 Box Jump 24/20′ 50 Pushup 40 Pullup 30 Burpee 20 Box Jump 30/24′ 10 Burpee/Pullup*Rx+: With vest *1 Athlete working while partner holds isometric exercises: *Exercises...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Double Murph. 25lbs Weight Vest1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run (Take off vest) 1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile RunRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (EMOM | 10rds) WT: Max Weight M1-5: 5reps M6-10: 7reps Transition: (3m) Metcon Metcon (4 Rounds for reps) Circuit: 30/30 | 4rds ME/30s Windmill (L) ME/30s Windmill (R) ME/30s Plank Knee 2 Elbow L/R=2 ME/30s SL Vup L/R=2Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (AMRAP – Rounds) 36min AMRAP 25lbs Vest. 60lbs Sandbag8 BO Rows 8 Cleans 8 Front Squats 8 BurpessRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 60lbs Sandbag3 Mile Run 20 Thrusters 20 Press Ups 50 Flutter KicksRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (EMOM | 10rds) WT: Max Weight M1-5: 5 reps M6-10: 7reps Transition: (3m) Metcon Metcon (Time) 50-40-30-20-10 MB Situp MB PushupCAP: 10mRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 42 Min EMOMOdds = 4 Pull Ups 4 Leg raises Evens 4 Press Ups 4 V-UpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (EMOM | 10rds) M1-5: 5reps M6-10: 4reps WT: Max Weight Transition: (4m) Metcon Metcon (AMRAP – Reps) (4m) AMRAP OHS 115/75# Then: Rest (3m) Then: (3m) AMRAP Hang Power Snatch 95/65#WT: Start 50% of OHS 1RMRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs Vest 60lbs SandbagBO Rows Thrusters BurpeesRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (EMOM | 10rds) M1-5: 5reps M6-10: 7reps WT: Max weight Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 DB Hang Squat Clean 55/35# 6L/6R 24 Double Under *EMOM: 5 Lateral Burpee over BellRead More