Blue Ridge Fitness – CrossTraining Instructional “UNIFORM” Cycle, Block 1 will include TEMPO/Paused Strength components, Olympic Lifting and Skill Transfer accompanied by Constantly Varied Metabolic conditioning. Warm-up Strength Paused Back Squat (4×8/MW | 2221) *(14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (21m) 6 HSPU 9 C2B Pullup 12 BurpeeRead more

Blue Ridge Fitness – CrossTraining Instructional “UNIFORM” Cycle, Block 1 will include TEMPO/Paused Strength components, Olympic Lifting and Skill Transfer accompanied by Constantly Varied Metabolic conditioning. Warm-up Skill Transfer Snatch Work Weightlifting High Hang Muscle Snatch (5×3/60% | Climbing to MW) E60s High Hang Power Snatch (5×3/60% | Climbing to MW) E75s High Hang Squat Snatch (5×3/60% | Climbing to MW) E90s Transition: (3m) Conditioning Metcon (Time) 21-15-09 OHS 95/65# SDHP 95/65#Rx+: 115/75# WT: 40-45% of OHS 1RM CAP: (6m)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest1 Mile Run 20 Burpees 30 Press Ups 50 SquatsRead more

Blue Ridge Fitness – CrossTraining Instructional “UNIFORM” Cycle, Block 1 will include TEMPO/Paused Strength components, Olympic Lifting and Skill Transfer accompanied by Constantly Varied Metabolic conditioning. Warm-up Strength Paused Bench Press (4×8/MW | 2221) *14m *Transition: (3m) Metcon Metcon (3 Rounds for reps) (3rds) 30s/ME Echo Bike 30s/ME DB Push Press 55/35# 30s/ME Box Jump 24/20″ 30s/ME T2B*Stagger heats as neededRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SandbagSingle Leg RDL (reps each side) Single Leg Cleans (reps each side) Strict Press 90 secs bear hug hold after each roundRead more