Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (28m) 28 SB Pushups 14 SB Thruster 28 Amat Situp 14 SB Squat Clean 28 Double-Under 14 SB Reverse Lunge L/R=1WT: 50/35# *1 Athlete working at a timeRead more

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Back Rack Reverse Lunge (3×8/60% 1xME/50% (Compare to week 2)) *(60%) 8L/8R *ME: (Alternating Reps) L/R=2 Conditioning Metcon (4 Rounds for time) Sledwork: CIRCUIT: 4rds4x75m (Prowler) High-side WT: Athlete choice *Rest: 2m15s between setsRead more

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bench Press (3×8/60% 1xME/50% (Compare to week 2)) (12m) Weightlifting Complex 1 Low Hang Muscle Snatch + 1 Low Hang Snatch Clean + 1 Low Hang Squat Snatch Complex (Weight) LHMS + LHPS + LHSS Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (Time) 6rds 6 Cluster 95/65# 8 Ring DipsCap: (8m)Read more

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Deadlift (3×8/60% 1xME/50% (Compare to Week 2)) (14m) Conditioning Metcon (4 Rounds for time) Run Sprintwork: CIRCUIT: 4rds4x150m *Rest: 1m45s between setsRead more

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: Block 1: Strength: Concentration on Hypertrophy and muscle endurance. Olympic Lifting: Technique and progressive overload. Stamina: Empahsis on Phosphogen pathway (Sprintwork) Warm-up Strength Bent Over Row (3×8/60% 1xME/50% (Compare to Week 2)) (12m) Weightlifting Complex 1 Low Hang Muscle Clean + 1 Low Hang Power Clean + 1 Low Hang Squat Clean Complex (Weight) LHMC + LHPC + LHSC Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (AMRAP – Rounds and Reps) (6m) 8 SDHP 95/65# 6 InversionRead more