Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) 07 BOR/MW (Bent Over Row) ME/30s Vup*3m Transition Metcon Metcon (Time) 22-16-10 SDHP (Sumo Deadlift Highpull) 95/65# BJ (Box Jump) 24/20″RX+: SDHP: 115/75# BJ: 30/24″ *WT: 50%Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Warm-up 3 Rounds : 1 mins rest 5 Chin ups 10 Press ups 15 Air squats Squats (5/3/2/1/1) 5 Sets building to one rep max. 2 Mins rest between sets. Front Rack walking lunges 5 Sets of 20 walking lunges holding weight in front rack position. 90 Seconds rest […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) E: 07 DL/MW (Deadlift) O: ME/30s HSPU (Handstand Pushup)*Record WT> in “Notes” *5m Transition Metcon Metcon (Time) 22-16-10 HPS (Hang Power Snatch) 95/65# PP (PushPress) 95/65#Rx+: WT: 115/75# *50% of weaker liftRead more

Blue Ridge Fitness – CrossTraining Warm-up Skill Rope Climb (10m) Strength Metcon (10 Rounds for reps) EMOM (10) E: 07/MW SP (Shoulder Press) O: ME/30s RR (Ring Row)Record WT. in “Notes” *3m Transition Metcon Metcon (Time) 22-16-10 HPC (Hang Power Clean) 135/95 RD (Ring Dip)Rx+: HPC: 155/105 RD: Strict *WT: 55-60%Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Warm-up 3 rounds : 1 Mins Rest 5 Pull Ups 10 Press Ups 15 Squats Bench press (5/3/2/1/1) 5 Sets to building one rep max. 2 mins rest between sets. Single Arm DB Floor Press 5 Sets of 10 Reps. One arm at a time. Control the weight down […]Read more