Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 50-40-30-20-10 Reps. 25lbs Weight VestPress Ups Burpees Squats Leg RaisesRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Wide Grip Bent Over Row (4×4/MW | 2121) (8m) Transition: (3m) Metcon Metcon (Weight) (24m) 6 Bar Facing Burpee (Buy-in) ME Hang Clean 115/75# *50m Run Each time athlete drops bar*Score: Total Clean reps x wt. *6 BFB Buy-in each rd. (Do not count towards score) *WT:...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Burpee Mile. 25lbs Weighted Vest Burpee broad Jump For A MileRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Low Bar Squat (4×4/MW | 2121) (12m) *Transition: (3m) Metcon Metcon (Time) 10,2/8,4/6,6/4,8/2,10 Man-Maker 55/35# Bar Muscle up*CAP: (15m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs Weight Vest, 45lbs SandbagPress Ups Power Cleans Ground shoulder Lunge Front SquatsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Wide Grip Bench Press (4×4/MW | 2121) (11m) Transition: (3m) Metcon Metcon (Time) 600 Reps 100m Run Strict Pullup Front Squat 75/55# Strict Press 75/55# Wtd Scissor kick L/R=1 Double Under*Athlete can partition as needed but must move to the next exercise when movement is broken or...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 32 Min AMRAP. 45lbs Sandbag8 Thrusters 10 Burpees Over Bag 12 Cleans and ThrowsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Sumo Deadlift (4×4/MW | 2121) (12m) Transition: (3m) Paused Sumo Deadlift (4×4/MW | 2121) (12m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (10m) AMRAP 10 SA KB Clean 24/16kg L/R=2 10 Vup 10 Box Jump 24/20″ Then: Rest: (3m) Then: (7m) AMRAP 7 SA KB...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 25lbs Weighted Vest. 45lbs Sandbag8 Press Ups 8 Thrusters 8 Cleans 8 Lunges 400m CarryRead More

Blue Ridge Fitness – CrossTraining “TANGO” Cycle | Block 1 | Week 1 | Day 6: Block 1 of TANGO cycle will incorporate “Tempo” or “Paused” Strength components. Athletes will move through different variations of tempo at max loads to improve strength and address weakness in the lifts range of motion. “Metabolic” Conditioning will be...Read More