Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bent Over Row (3×7/65% 1xME/50% (Compare to Week 1)) (12m) Weightlifting Complex 1 Mid Hang Muscle Clean + 1 Mid Hang Power Clean + 1 Mid Hang Squat Clean Complex (Weight) MHMC + MHPC + MHSC Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (AMRAP – Rounds and Reps) (6m) 8 H2OH 95/65# 6 Burpee PullupRead more

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Back Squat (3×7/65% 1xME/50%) (14m) *ME: (Max Effort) Unbroken set (Compare to week 1) Conditioning Metcon (5 Rounds for time) Erg Sprintwork: CIRCUIT: 5rds 5x100m *Rest: (90s) between setsRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 1-time exercise (3 Rounds for reps) CIRCUIT | 75s/75s | 3rdsShots Carry Drag Toss *Both athletes work/Both athletes rest *Performed outsideRead more

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Back Rack Reverse Lunge (3×6/70%1xME/50%) Alternating Reps Conditioning Metcon (6 Rounds for time) Sledwork: CIRCUIT: 6rds6x25m (Prowler) High-side 225/135# *Rest: 75s between setsRead more

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bench Press (3×6/70% 1xME/50%) (12m) Weightlifting Complex 1 High Hang Muscle Snatch + 1 High Hang Snatch Clean + 1 High Hang Squat Snatch Complex (Weight) HHMS + HHPS + HHSS Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) 5rds 8 DB Hang Cluster 55/35# 6 Burpee Box Jump 24/20″Cap: (8m)Read more