Blue Ridge Fitness – CrossTraining Instructional *Final Week of “INDIA” Cycle * Benchmark/Deload Week; Monday, September 23rd-28th * “JULIET” Cycle Begins; Monday, September 30th Warm-up Strength Overhead Squat (4×11/50%) E2m15s Accessory Overhead Tricep Extension (3xME/45) Rest: (45s) Between sets WT: MW Conditioning KB FlowCircuit (Weight) CIRCUIT: 30/30 | 4rds Hang Snatch (R) Front Rack Cossack (R) Hang Snatch (L) Front Rack Cossack (L) WT: MW (athete choice)Read more

Blue Ridge Fitness – CrossTraining Instructional *Final Week of “INDIA” Cycle * Benchmark/Deload Week; Monday, September 23rd-28th * “JULIET” Cycle Begins; Monday, September 30th Warm-up Strength Reverse Grip Bent Over Row (4×11/50%) E2m15s Accessory Dumbell Bulgarian Split Squat (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (8m) Climbing reps starting at 1… G2OH 95/65# BMURx+: 135/95# (50% of Snatch 1RM)Read more

Blue Ridge Fitness – CrossTraining Instructional *Final Week of “INDIA” Cycle * Benchmark/Deload Week; Monday, September 23rd-28th * “JULIET” Cycle Begins; Monday, September 30th Warm-up Strength Romanian Deadlift (RDL) (4×11/50%) E2m15s Accessory Dumbbell Curls (3xME/45s) Rest: (45s) Between sets WT: MW Metcon Metcon (AMRAP – Rounds and Reps) (16m) 6 Hang Snatch 8 OHS 10 Back Squat 12 Bar Over Burpee WT: 95/65% (50% of Snatch 1RM)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Split Squat (4×10/50% (10L/10R)) E2m15s Accessory Dumbell-Upright Row (3xME/40s) Rest: (40s) WT: MW (Athlete Choice) Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (20m) 10 Power Clean 135/95# 10 T2B 10 BB Pushups 10 Pullups *EOMOM: 10 Burpees *Rx+: WT: 155/105# Pull: C2B *1 Athlete workingRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bench Press (4×10/50%) E2m15s Accessory Bulgarian RDL (3xME/40s) Rest: (40s) Between sets WT: MW CORE CIRCUIT Circuit (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Windmill (L) Declined Side Bend (L) Windmill (R) Declined Side Bend (R) WT: MW (Athlete Choice)Read more