Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs Weight Vest, 45lbs SandbagPress Ups Power Cleans Ground shoulder Lunge Front SquatsRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Paused Sumo Deadlift (4×4/MW | 2121) (12m) Transition: (3m) Paused Sumo Deadlift (4×4/MW | 2121) (12m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (10m) AMRAP 10 SA KB Clean 24/16kg L/R=2 10 Vup 10 Box Jump 24/20″ Then: Rest: (3m) Then: (7m) AMRAP 7 SA KB Front Squat 24/16kg 7 K2E 7 Box Jump 30/24″Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 32 Min AMRAP. 45lbs Sandbag8 Thrusters 10 Burpees Over Bag 12 Cleans and ThrowsRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 25lbs Weighted Vest. 45lbs Sandbag8 Press Ups 8 Thrusters 8 Cleans 8 Lunges 400m CarryRead more

Blue Ridge Fitness – CrossTraining “TANGO” Cycle | Block 1 | Week 1 | Day 6: Block 1 of TANGO cycle will incorporate “Tempo” or “Paused” Strength components. Athletes will move through different variations of tempo at max loads to improve strength and address weakness in the lifts range of motion. “Metabolic” Conditioning will be constantly varied with subtle increase in “Oxidative” pathways to improve overall endurance and long term stamina in the athlete. Warm-up Strength Paused Romanian Deadlift (4×4/MW | 2121) (8m) Metcon Metcon (AMRAP – Rounds and Reps) (24m) 800m Run 100 ABmat Situp (Buy-in) Then: (With Remaining time AMRAP: 15 Wallball Shot 20/14# 30 Double under 15 Pushup 1 LapRead more