Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5 Reps 25lbs Weighted VestWalkout Press Ups Squat Jumps Burpees Jumping Lunges Metcon (Time) 10 * 100m SprintsWalk Back To Start Is RestRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength MILITARY PRESS | ME/6m Metcon (Weight) ME “Max Effort” *Athlete has (6m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 4m warm-up/6m working *Transition: (2m) Accessory Dumbell Underhanded Front Delt Raise (3×12/MW) Transition: (2m) Metcon Metcon (4 Rounds for reps) Tabata 20/10 SB Weighted Situp SB Good Morning KB Oblique (L) KB Oblique (R) *60s 1/2 Plank on SB after each Rd.WT: Athlete choiceRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 5 Mins Rest. 25lbs Weight Vest1 Mile Run 25 Press Ups 25 Squats 25 Sit Ups 2 Mins PlankRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength DEADLIFT (ME/6m) Metcon (Weight) ME “Max Effort” *Athlete has (6m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 4m warm-up/6m working *Transition: (2m) Accessory Staggered Romanian Deadlift (3×12/MW) (8m) *WT: Athlete choice *Transition: (3m) Metcon Metcon (Time) 21-15-09 AKS 32/20kg Lateral KB Hop L/R=1 Then: REST: (2m) Then: 18-12-6 RKS 32/20kg Weighted Flutter kick (4count=1)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength BENT OVER ROW | ME/6m Metcon (Weight) ME “Max Effort” *Athlete has (6m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, (4m) warm-up | (6m) working *Transition: (2m) Accessory DB Hybrid Row/Fly (3×12/MW) (6m) *WT: Athlete choice *Transition: (2m) Conditioning Metcon (Time) (5rds) 10 T2B 25 Walking Lunge 5 DB Squat Clean 25′ Walking Rack Lunge*WT: 55/35 2DBRead more