Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×5/Climbing to MW) *Start @ 70% and climb to 5 rep max *12m Accessory Barbell Shrug (3×12/MW) *5m *4m Transition Metcon Metcon (Time) 15-12-09-12-15 TSTR (Thruster) 95/65# T2B (Toe-To-Bar)*Rx+: 115/75# WT: 50% TSTR 1RM *Go FAST. GO UB on TSTRRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (No Measure) “Bench Day”5 Rounds. 2 mins Rest between rounds 10 reps Bench Press 65% 1RM 10 Decline DB Press 45lbs DB (feet on bench hips raised) 10 DB Floor Press 45lbs DB 10 DB Floor Flyes 25lbs DB Metcon (AMRAP – Rounds) “Death By Press Ups”Every Minute […]Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (AMRAP – Rounds) Body Weight on the BarEvery minute on the minute complete 8 squats until you can’t complete the reps. Metcon (No Measure) 5 Rounds. 2 mins rest between rounds.40″ Box Jumps 20 Walking Lunges 20 Burpees 400m Bear Hug plate carrry. (55lbs plate)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (4×5/Climbing to MW) *Start @ 70% and climb to heaviest 5 rep max *12m Accessory Standing Calf Raise (3×12/MW) *5m *4m Transition Conditioning Metcon (5 Rounds for distance) Row Sprints | 30/60 | 5rds ME/30s Row*30s Max Distance Row effort. *Rest 60s between rds *Stagger heats […]Read more

Blue Ridge Fitness – HDS-Hybrid AthleteRead more