Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (No Measure) “Shoulder Boulders”8 Rounds. 2 Mins Rest between Rounds. 10 Thrusters (100lbs) 20 curl and press (30lbs DB) 20 Front Raises (30lbs plate) 20 Rear Delt Flys (resistance band) 20 Shrugs (35lbs DB or KB) 30 Secs Dead hang.Read more

Blue Ridge Fitness – CrossTraining Warm-up Core Metcon (3 Rounds for reps) TABATA | 20/10 | 3rds Hollow Rock Oblique Bend (L) Combat Roll Oblique Bend (R)*WT: Athlete Choice *Record WT in “Notes” *3m Transition Metcon Metcon (No Measure) KettleBell Complex: (5rds) 5 SA KB Swing 5 SA KB High Pull 5 SA KB Snatch […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Romanian Deadlift (3×6/75%) *7m Accessory L-Sit Raises (Pullup Bar) (3xME/30s) *60s Rest between sets *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (16m) 8 DB C&J (Clean & Jerk) 55/35# 7 V-up 6 DB SA Snatch 55/35# 5 Burpee Box Jump On/Over 24/20′Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (No Measure) “Dead Row”8 Rounds. 2 Mins Rest Between Rounds 5 Deadlifts 75% of 1RM 8 Wide Grip Pull ups 8 Under Hand Pull Ups 12 Hammer Curls 400m Row Ab Wheel 100 Reps. Everytime to have to rest complete 20 two count flutter kicks.Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (3×6/75%) *7m Accessory Dumbell-Upright Row (3×10/MW) *5m *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (18m) 2,2,2/4,4,4/6,6,6… S (Snatch) 95/65# BJ (Box Jump) 24/24″ HSPU (Handstand Pushup)*Rx+: S: 135/95# BJ: 30/24″ HSPU: Deficit 2″Read more