Blue Ridge Fitness – CrossTraining Instructional Block 3: (Week 9) Final BLOCK of “HOTEL” Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the “Jerk” Conditioning: Constantly Varied Warm-up Strength Back Squat (3×5/77.5%) (12m) Gymnastics CIRCUIT: 35/65 | 3rds L-Sit Raises (Pullup Bar) (3xME/35s) Rest: (60s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (12m) 50 Double-Under 12 AKS 10 KB PushPress 5L/5R 8 T2B 50m SA Farmer CarryRead more

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) With a 25m Running Clock: 100m SB OH Carry 100 SB OHS 150m SB Fireman Carry 75 SB FS 200m SB Farmer Carry 50 SB BS (Buy-in) Then: (With remaining time: AMRAP 20 SB S2OH 20 SB Russian Twist L/R=2 20 SB Situp 20 SB Burpee SB: 50/35# RX+: Vest 20/14# * Both athletes work on “Carry” / One athlete works on remaining movements.Read more

Blue Ridge Fitness – CrossTraining Instructional Block 3: (Week 9) Final BLOCK of Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the “Jerk” Conditioning: Constantly Varied Warm-up Strength Split Squat (3×5/75% | 5L/5R) (10m) Gymnastics CIRCUIT: 30/60 | 3rds Strict Ring Dips (3xME/30s) rest: (60s) Between sets Weightlifting Push Press (5×3/Climbing) (E60s) Workup to heavy complexRead more

Blue Ridge Fitness – CrossTraining Instructional Block 3: (Week 9) Final week of HOTEL Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the “Jerk” Conditioning: Constantly Varied Warm-up Strength Bent Over Row (3×5/75%) (8m) Gymnastics CIRCUIT: 30/60 | 3rds Declined Pushup (3xME/30s) Rest: (60s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) With an (18m) Running Clock: 800m Run (Buy-in) Then: With remaining time: AMRAP: 14 WallBall Shots 40′ MB Lunges 10 Pike Pushups 40 Alt MB Toe /tap L/R=2 6 MB Strict Hanging Knee RaiseMB: 20/14# Rx+: Vest 20/14#Read more

Blue Ridge Fitness – CrossTraining Instructional Block 3: (Week 9) Final week of HOTEL Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the “Jerk” Conditioning: Constantly Varied Warm-up Strength Deadlift (3×5/75%) (12m) Gymnastics CIRCUIT: 30/60 | 3rds L-Sit Raise (Rings) (3xME/30s) Rest: (60s) Between sets Metcon Metcon (Time) (5RFT) 100m Sprint 10 Clapping Pushup 8 Jumping Lunge L/R=2 6 HR Pullup 4 Burpee 2 Bar 6″CAP: (10m)Read more