Blue Ridge Fitness – CrossTraining

“TANGO” Cycle | Block 1 | Wek 1 | Day 2:

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 constantly varied with subtle increase in “Oxidative” pathways to improve overall endurance and long term stamina in the athlete.

Warm-up

Strength

Paused Bench Press (4×4/MW | 2121)

(10m)

Transition: (3m)

Metcon

Metcon (Time)

500 Reps:

Double Under

Goblet Squat

T2B

SA SDHP

WTD Flutter kick L/R=1
CAP: (15m)

WT: 24/16kg

*Athlete can partition as needed but must move to the next exercise when movement is broken or athlete rests

**Athlete must complete at least 1 rep on each movement each rd

***Rx+: 32/20kg