Announcements

Summer Quarter Announcements:

“INDIA” Cycle:

Starts: 01 July (Block 1)

1776 Challenge:

Kick-off: Monday, 01 July Through 31 July

Complete 1,776 Total reps of bodyweight exercise of choice throughout the month of July.

*Possible Exercises: (Choose One)

Pushups/Air-Squats/Pullups/Lunges/Dips/Situps…etc

Independence Day Wknd Schedule:

Wed, 03 July: (0600,0830,1200)

Th, Fri, Sat, 04-06 July: (No classes scheduled.)

Blue Ridge Fitness – CrossTraining

Instructional

Block will integrate METCON’s and Strength and Accessory components simultaneously. Athletes will work through a periodized strength cycle focused on “Hypertrophy”

Warm-up

Strength

*Athletes will perform multiple “Strength” Components and omit the “Accessory” in light of the Independence Day schedule.

Back Squat (4×8/60%)

E2m

Bench Press (4×8/60%)

E2m

Metcon

Metcon (AMRAP – Rounds and Reps)

With an (18m) Running clock:

800m Run (Buy-in)

100 Double-Under

50 ABmat Situps

50 Air Squats

Then with remaining time: AMRAP

10 DL 135/95#

10 Lateral Bar Hop L/R=1

10 KB S2OH 24/16kg
WT: 40% of DL 1RM

Rx+: With Vest: 20/14#