Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest. 2 * 25lbs Dumbbells800m Run 30 Thrusters 30 Cleans 30 Curl & Press 400m Farmers WalkRead more

Blue Ridge Fitness – CrossTraining Warm-up Benchmark/Strength The CrossTraining Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Read more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning METCON “A” & METCON “B” Teams of 2 (Partner WOD) A:: Metcon (Weight) (8m) ME Deadlift 1/2 Combined bodyweight*Teams of 2. Athlete (A) on bar, Athlete (B) holding Roman Chair. *Athlete (A) can perform reps ONLY when athlete (B) is in RC hold *Score: Total weight. *REST: (3m) Then METCON “B” B:: Metcon (AMRAP – Rounds and Reps) (21m) 21 Pushup 18 Box Jump 24/20″ 15 SA DB Hang Clean 55/35# 12 DB Goblet Squat 55/35#*Rx+: PU: HSPU BJ: 30/24″ DB: 70/45# *1 Athlete working, 1 Athlete restingRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Double 1/2 Murph. 25lbs Vest800m Run 50 Pull Ups 100 Press Ups 150 Squats 800m Run (Remove vest) 800m Run 50 Pull Ups 100 Press Ups 150 Squats 800m RunRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 50-40-30-20-10 Ladder 25lbs VestPress Ups Lateral Lunges Butterfly Sit UpsRead more