Blue Ridge Fitness – CrossTraining “TANGO” Cycle | Block 1 | Week 1 | Day 5: 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 Shoulder Press (4×4/MW | 2121) (8m) Transition (3m) Metcon Metcon (5 Rounds for weight) Circuit: 60s | 60s ME/60s Clean 95/65 ME/60s Clean 115/75 ME/60s Clean 135/95 ME/60s Clean 155/105 ME/60s Clean 185/120*60s Rest after each rd **Start @40% and climb appropriately each rd.Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Weighted Vest 45lbs Sandbag400m Front Rack Carry 10 Front Squat 20 Walking Lunges 30 Bear Crawl Drag 50 Flutter KicksRead more

Blue Ridge Fitness – CrossTraining “TANGO” Cycle | Block 1 | Week 1 | Day 4: 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 Bent Over Row (4×4/MW | 2121) (8m) Transition (2m) Metcon Metcon (Distance) How many total meters!?! (21m) SB Toss 50/35# * 10 Box Jump 24/20″ Every 50mRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 32 Min AMRAP. 45lbs Sandbag2 Thrusters 2 Cleans 2 OH Squats 2 Ground To ShoulderRead more

Blue Ridge Fitness – CrossTraining “TANGO” Cycle | Block 1 | Week 1 | Day 3: 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 Back Squat (4×4/MW | 2121) (12m) Transition: (3m) Metcon Metcon (Time) 10,8,6,4,2 Deck Squat Devils Press 55/35#Read more