Blue Ridge Fitness – CrossTraining Warm-up Instructional Either Self Defense or Mobility (Coaches Choice) Skill Self Defense basic movement patterns & strikes Conditioning Metcon (4 Rounds for reps) EMOM | 12 | 4rds ME/30s Bent Over Row ME/30s Alternating Forward Lunge L/R=1 ME/30s Russian Twist L/R=1*BOR WT: Males: (Bodyweight) Females: (75% Bodyweight) *RT WT: Athlete […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Core Metcon (3 Rounds for reps) EMOM | 9 | 3rds ME/40s SL V-up L/R=1 ME/40s Alternating Rev. Hyper L/R=1 ME/40s MB Rev. Toss L/R=1WT: Athlete Choice *4m Transition Strength Metcon (4 Rounds for reps) EMOM | 12 | 4rds ME/30s Bench Press ME/30s Air Squat ME/30s Russian Twist […]Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Distance) “Run and carry”8 Rounds. 5minute hill Sprint Walk to start Pick up 55lbs sandbag Run up hill for 2 Mins Walk to start Repeat.Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Overhead Squat (4×5/Climbing to MW) *Start @ 70% and climb to 5 rep max *10m Accessory Good Mornings (3×12/MW) *6m *3m Transition Metcon Metcon (Time) 10 DB C&J (Clean & Jerk) 55/35# 5 RC (Rope Climb) 15′ 12 C&J 4 RC 14 C&J 3 RC 16 C&J 2 […]Read more

Blue Ridge Fitness – HDS-Hybrid AthleteRead more