Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (EMOM | 8rds) WT: Max Weight Min 1-4: 4 reps Min 5-8: 6 reps Transition: (3m) Metcon Metcon (AMRAP – Reps) With an 18m Running Clock: Min 1-9: (AMRAP) 9 OHS 115/75# 9 Pullup Min 10-18: (AMRAP) 9 Deadlift 115/75# 9 HSPU *EOMOM: 5 G2OH 115/75#WT: 40% of OHS 1RMRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (EMOM | 8rds) Min 1-4: 4 Reps Min 5-8: 6 Reps *WT: Max Weight *Transition: (3m) Metcon Metcon (AMRAP – Reps) (3m) Bar Facing Burpee Rest: (2m) (2m) Thruster 95/65# Rest: (1m) (1m) WallBall Shot 20/14#Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 36 Min EMOM 25lbs Vest2 Pull Ups 3 Squats 3 Press Ups Metcon (Time) 4*200mWork: Rest Ratio 1:1Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (EMOM | 8rds) Min 1-4: 4 reps Min 5-8: 6 reps *WT: Max Effort *Transition: (3m) Metcon Metcon (4 Rounds for reps) Circuit: (4rds) ME/60s Pistol Squat L/R=2 ME/60s DB Push Press 50/35# ME/60s WTd Stepup 24/20″ L/R=2 ME/60s Vup *Rest 60s after each Rd.Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag8 Single Arm Rows 12 BO Rows 5 Pull Ups 10 Press Ups 400m SprintRead more