Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Bear Crawl/ Push Up Ladder. 10kg Ruck or Weighted Vest50m BC 2 Push Ups 40m Bc 4 Push Ups 30m BC 6 Push Ups 20m BC 8 Push Ups 10m BC 10 Push UpsRead More

Blue Ridge Fitness – CrossTraining TEST WEEK: *Athletes will establish benchmarks on Power lifts, “Girl WOD’s” and stamina. *All lifts must be witnessed and METCONS judeged and recorded. *Numbers will be applied to “TANGO” cycle! Warm-up *Athlete Choice: (6m) Benchmark/Strength Bench Press (Establish 1RM) (10m) Deadlift (Establish 1RM) (10m) Gymnastics ABmat Situps | Max Effort/3m...Read More

Blue Ridge Fitness – HDS-Hybrid AthleteRead More

Blue Ridge Fitness – CrossTraining Warm-up VETWod2020 | Francella (Time) 15-12-9-12-15 Thrusters Pullups Rx: 95/65lb barbell OR (2) 50/35lbs DBs Scaled: 75/45lb barbell OR (2) 35/20lb DBs Pullup Mod: Jumping Pullup: Bar should be at a height that it hits the middle of the forearm when standing with arms straight overhead. Arms must be fully...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Savage Saturday. 45lbs Sandbag.50 Squats 1km Carry 40 Squats 800m Carry 30 Squats 400m Carry 20 Squats 200m Carry 10 Squats 100m CarryRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength MILITARY PRESS | ME/6m Metcon (Weight) ME “Max Effort” *Athlete has (6m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 4m warm-up/6m working *Transition: (2m) Accessory Dumbell Underhanded Front Delt Raise (3×12/MW)...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5 Reps 25lbs Weighted VestWalkout Press Ups Squat Jumps Burpees Jumping Lunges Metcon (Time) 10 * 100m SprintsWalk Back To Start Is RestRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength DEADLIFT (ME/6m) Metcon (Weight) ME “Max Effort” *Athlete has (6m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 4m warm-up/6m working *Transition: (2m) Accessory Staggered Romanian Deadlift (3×12/MW) (8m) *WT: Athlete choice...Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 5 Mins Rest. 25lbs Weight Vest1 Mile Run 25 Press Ups 25 Squats 25 Sit Ups 2 Mins PlankRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength BENT OVER ROW | ME/6m Metcon (Weight) ME “Max Effort” *Athlete has (6m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, (4m) warm-up | (6m) working *Transition: (2m) Accessory DB Hybrid Row/Fly...Read More