Blue Ridge Fitness – HDS-Hybrid AthleteRead More

Blue Ridge Fitness – CrossTraining Warm-up Superset Back Squat (5xME/30s ) WT: Athlete Choice Ring Dips (5xMW/30s) Transition: (3m) Metcon Metcon (Time) 30 C & J 10 @ 95/65# 10@ 135/95# 10 @ 185/120# *50 DU after each setWT: start at 40% and climb accordingly CAP: (8m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Partner WOD Teams of 2 Metcon (AMRAP – Rounds and Reps) “CINDY”Non-Working athlete holds plank. Both athltes can rest when no one holding plank. Mobility Hip/Low back (10m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 40 Min EMOM. 45lbs SandbagOdds – 10 Thrusters Evens – 4 Get Ups (2 each side) Metcon (Time) 10 * 400m RepeatsWork :Rest 1: 1.5Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Monster Murph. 25lb Vest 45lbs Sandbag1 Mile Carry 100 Devils Press 200 Press Ups 300 Squats 1 Mile CarryRead More

Blue Ridge Fitness – CrossTraining Warm-up Core GHD Sit-ups (3xME/30s) 30s rest between sets Reverse Hypers (3xME/30s) 30s Rest between sets Ring Rollout (3xME/30s) 30s Rest each set *Transition (2m) Metcon Metcon (5 Rounds for time) 100m Run 60s Rest 200m Run 2m Rest 300m Run 3m Rest 400m Run 4m Rest 500m RunRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 45lbs SandbagWork One Side First Turkish Get Ups Lunges (on shoulder) Single Arms Thrusters Press Ups (hand on bag)Read More

Blue Ridge Fitness – CrossTraining Warm-up Superset Bench Press (5xME/30s ) WT: Athlete Choice Ring Strict Pullup (5xME/30s) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (13m) 9 Thruster 75/55# 9 SDHP 75/65# *EMOM: 2 Broad Jump + Reverse Bear Crawl 5/4′WT: 35-40% of TSTR 1RM Broad Jump begins on min 0.Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Ladder 1-20. 25lbs Weight VestBurpees Press Ups Squat JumpsRead More

Blue Ridge Fitness – CrossTraining Warm-up Superset 10s Rest between exercises 30s Rest between sets Sumo Deadlift (5xME/30s) WT: Athlete choice V-up (5xME/30s) Transition: (4m) Metcon Metcon (Time) (4rds) 8 SA Devils Press L/R=2 14 DB Front Squat 8 T2B 14 SA OH Reverse Lunge L/R=2WT: 55/35#Read More