Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bench Press (4×9/60%) E2M Accessory Bulgarian RDL (3xME/35s) Rest: (35s) 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

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bench Press (4×8/60%) E2M Accessory Bulgarian RDL (3xME/30s) Rest: (30s) Between sets WT: MW CORE CIRCUIT Circuit (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Russian Twist L/R=1 Oblique Bend (L) Pendulum L/R=1 Oblique Bend (R) WT: MW (Athlete Choice)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Overhead Squat (4×9/60%) E2M Accessory Overhead Tricep Extension (3xME/35s) Rest: (35s) Between sets WT: MW Metcon Metcon (Time) 21-15-09 Snatch 95/65# Ring Dip CAP: (8m) Rx+: 135/95# WT: (50%) of Snatch 1RMRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bent Over Row (4×9/60%) E2M Accessory Dumbell Bulgarian Split Squat (3xME/35s) Rest: (35s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (8m) 64 Double-Under 8 Devils Press 8 C2B 8 BJ-On-Over 24/20″ Rest: (4m) (6m) 36 Single-Under 6 DB G2OH 6 T2B 8 BJ 24/20″ WT: 2 DB 55/35#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Overhead Squat (4×8/60%) E2M Accessory Overhead Tricep Extension (3xME/30s) Rest: (30s) Between sets WT: MW Metcon Metcon (AMRAP – Rounds and Reps) (6m) 1,1,1 / 2,2,2 / 3,3,3… H2S S2OH G2OH*EMOM: BOB (1,2,3,4,5,6) 1 Burpee at “3,2,1… GO” then 2,3,… WT: 95/65#Read more