Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Push It”3 Rounds 2 Mins Rest Between Rounds 5 Bench Press 65% of 1RM 10 floor DB press 40lbs DB 10 dips 15 Incline Press Ups 100 2 Count Mountain Climbers 1 Mile Run Accumulate 10 Mins of PlankRead more

Blue Ridge Fitness – CrossTraining Warm-up Core Metcon (AMRAP – Reps) EMOM (12) Min 1-3: ME/30s GHD Situp Min 4-6: ME/30s Reverse Hyper Min 7-9: ME/30s Jack Knife Min 10-12: ME/30s Banded Good Morning*Transition: 4m Metcon METCON (A) Metcon (AMRAP – Rounds and Reps) (8m) 8 Box Jump On/Over 24/20″ 8 DB Snatch 55/35# L/R=2*DBS: […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Barbell Row (Reverse Grip) (2×8/75% | 2×6/80% | ME/65%) 10m Gymnastics Toes-To-Bar (3xME/45s) Rest: 1:15.00 Between sets *3m Transition Metcon Metcon (5 Rounds for reps) EMOM (15) Min 1: 30s/Max Cal Row Min 2: 30s/ME C&J 155/105# Min 3: 30s/ME Bar Facing Buropee *Repeat (5 Total rds)WT: 65-70% […]Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (No Measure) “REST DAY” Active Recovery and foam rolling.Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (2×8/75% | 2×6/80% | ME/65%) 12m Shoulder Press (4×8/MW) 7m *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (10m) 40 DU (Double Under) 40′ HSW (Handstand Walk) 20 DB SA PC&J (Pwr Clean and Jerk) 55/35#Read more