Blue Ridge Fitness – CrossTraining Metcon (Time) 3 Rounds. 3 Mins Rest. 25lbs Vest. 60lbs Sandbag800m Carry 50 BO Rows 75 Cleans 100 Front Squats 800m Run (no bag)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (AMRAP – Reps) 42 Min AMRAP. 25lbs Vest4 Pull Ups 12 Press Ups 20 SquatsRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Speed Drills: *Focus is on speed off the deck. (EXPLOSIVE POWER) Bench Press (12×1/Climbing from 50%) E75s Work to a heavy single Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (3m) 6 Jumping Lunge L/R= 2 6 Clapping Pushup *REST: (3m) (4m) 8 Box Jump 24/20″ 8 Incline Power Pushup *REST: (4m) (5m) 10 Stepup 30/24″ 10 HR PushupRead more

Blue Ridge Fitness – CrossTraining Final day of Block 1 Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Reps) (24m) Running clock 100 MB ABmat Situp 20/14# 75 MB Air Squat 50 MB Pushup 25 MB Pullup (Buy-in) Then: With remaining time: AMRAP 5 Hang Clean 5 Jerk 5 C&J 135/95#*During “Buy-in” BOTH athletes working. (1 Holds plank while other performs movements) **During “AMRAP” ONE athlete working. ***Score: Total reps of AMRAP ONLY.Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 12-1 Ladder 25lbs Vest100m Run (multiply by reps) Burpee Pull UpsRead more