Blue Ridge Fitness – CrossTraining Warm-up Superset 10s Rest between exercises 30s Rest between sets Low Bar Back Squat (5xME/30s) WT: Athete choice Pike Push-up (5xME/30s) Transition: (4m) Metcon Metcon (Time) 10 Snatch 95/65# 10 Bar Facing Burpee 10 Clean 135/95# 10 BFB 10 Front Squat 155/105# 10 BFBWT: Start 50% of Snatch 1RM (Climb accordingly) *CAP: (10m)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10-20-30-20-10. Reps. 45lbs SandbagBO Rows Thruster Walking Lunges Front SquatsRead more

Blue Ridge Fitness – CrossTraining Warm-up Superset Bent Over Row (5xME/30s) WT: Athlete Choice Weighted Hollow Body Flutter Kick (5xME/30s) WT: Athlete Choice Transition: (3m) Metcon Metcon (3 Rounds for reps) Every 75s | 3rds ME/45s Calorie Row ME/45s Thruster 95/65# ME/45s Box Jump 24/20′ ME/45s AKS 32/20kg *75s Rest between rdsTSTR: 40% of 1RMRead more

Blue Ridge Fitness – CrossTraining Warm-up Superset Back Squat (5xME/30s ) WT: Athlete Choice Ring Dips (5xMW/30s) Transition: (3m) Metcon Metcon (Time) 30 C & J 10 @ 95/65# 10@ 135/95# 10 @ 185/120# *50 DU after each setWT: start at 40% and climb accordingly CAP: (8m)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) For Time. 45lbs Sandbag250 Devils PressRead more