Blue Ridge Fitness – CrossTraining Strength Back Squat | 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 (2 Arm) Kettle Bell Front Squat (3×12/MW) *(6m) *Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) With a (13m) Running clock: 50 Pushup 50 ABmat Sit-up (Buy-in) Then: (With remaining time) AMRAP: 10 Box Jump on/over 24/20″ 6 Burpee Pullup 4 Overhead Squat 155/105*WT: 65-70% of OHS 1RMRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 2 Mins Rest. 45lbs Sandbag8 Thrusters 8 BO Rows 8 Press Ups 8 Split Squat 50m Bear Crawl DragRead more

Blue Ridge Fitness – CrossTraining Instructional Block 3 | Week 12 of the “SIERRA” Cycle. This marks the final week of cycle. Benchmark/Test-out to begin Monday, September 21 Warm-up Strength Metcon (Weight) Bench Press: (ME/6m)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 Press/Fly (3×12/MW) (6m) Transition: (3m) Metcon Metcon (3 Rounds for reps) Circuit | 30/30 | 3rds ME/30s Double Under ME/30s Hang Power Clean 135/95 ME/30s Calorie Row ME/30s S2OHWT: 50% of S2OH 1RMRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5 Reps. 45lbs SandbagBear Hug Squats Burpees Over Bag Press Ups Ground To Shoulder Metcon (Time) 8 * 400m RepeatsWork : Rest Ratio 1:1Read more

Blue Ridge Fitness – HDS-Hybrid AthleteRead more