Blue Ridge Fitness – CrossTraining

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

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

Tempo Deadlift (4×4/MW | 2121)

(12m)

*Transition: (3m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(20m)

21-15-09

AKS 24/16kg

Pullup (Buy-in)

Then: (With remaining time):

AMRAP

6 SA Squat Clean Thruster 24/16kg L/R=2

8 HSPU

10 Mountain Climber L/R=1
Score: AMRAP only