Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Weighted Vest20 Press Ups 20 Burpees 20 Squats 800m RunRead more

Blue Ridge Fitness – CrossTraining “TANGO” Cycle | Block 1 | Wek 1 | Day 2: 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 Bench Press (4×4/MW | 2121) (10m) Transition: (3m) Metcon Metcon (Time) 500 Reps: Double Under Goblet Squat T2B SA SDHP WTD Flutter kick L/R=1CAP: (15m) WT: 24/16kg *Athlete can partition as needed but must move to the next exercise when movement is broken or athlete rests **Athlete must complete at least 1 rep on each movement each rd ***Rx+: 32/20kgRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5 Reps. 25lbs Weighted Vest 45lbs SandbagDevils Press Burpees Over Bag OH Walking Lunges Ground To OverheadRead more

Blue Ridge Fitness – CrossTraining “TANGO” Cycle | Block 1 | Wek 1 | Day 1: 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 Tempo Deadlift (4×4/MW | 2121) (12m) *Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 21-15-09 AKS 24/16kg Pullup (Buy-in) Then: (With remaining time): AMRAP 6 SA Squat Clean Thruster 24/16kg L/R=2 8 HSPU 10 Mountain Climber L/R=1Score: AMRAP onlyRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 5 Mins Rest. 25lbs Weight Vest.1 Mile Run 30 Burpees 30 Press Ups 30 SquatsRead more