Worship Elite Week 2

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: Samson Stretch (15 seconds) Overhead Squat with PVC Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups Calf Raises Prone Back Extensions (15 seconds) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High […]

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EFCT 013115

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: Samson Stretch (15 seconds) Overhead Squat with PVC Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups Calf Raises Prone Back Extensions (15 seconds) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High […]

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EFCT 013015

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: Samson Stretch (15 seconds) Overhead Squat with PVC Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups Calf Raises Prone Back Extensions (15 seconds) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High […]

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NSF

EliteFit Cross-Training – NSF – Alamogordo Strength Training View Public Whiteboard NSF Stretch for 5 min. 2 rounds of : 15 calorie row or bike 5x each side turkish get up. 5x split jerk ( focusing on footwork ) 7 rounds of : 2x split jerk from behind the neck. Work up to a max […]

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EFCT 012915

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: Samson Stretch (15 seconds) Overhead Squat with PVC Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups Calf Raises Prone Back Extensions (15 seconds) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High […]

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EFCT 012815

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: Samson Stretch (15 seconds) Overhead Squat with PVC Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups Calf Raises Prone Back Extensions (15 seconds) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High […]

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NSF

EliteFit Cross-Training – NSF – Alamogordo Strength Training View Public Whiteboard NSF Stretch out, 5min. Warm up: 3 rounds – Row 250m, 10x front squat, 10m duck walk, 10x knees to elbow Strength: Front squat 10 rounds, perform 1x pause front squat. work up to a max for the day. Pause for 3 seconds at […]

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EFCT 012715

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: Samson Stretch (15 seconds) Overhead Squat with PVC Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups Calf Raises Prone Back Extensions (15 seconds) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High […]

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EFCT 012715

EliteFit Cross-Training – Tuesday Total – Alamogordo Fitness View Public Whiteboard EliteFit TOTAL Warm-up (No Measure) Box Shoulder Stretch PVC Shoulder Raises Wrist Circles, Flexion and Extension Arm Circles Forward and Backward Band Pull-downs Standing Trunk Rotations Walking Lunges PVC Overhead Squats Good Mornings EliteFit Total (Total Weight) 3 attempts to establish 1 RM

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NSF

EliteFit Cross-Training – NSF – Alamogordo Strength Training View Public Whiteboard NSF Stretch for 5 min. Row 500m 25X dive bomber pushups Row 500M 25X diamond push ups Strength: Narrow grip bench press: 8 rounds. Every 2 minutes complete 3X narrow grip bench press. Work to a max for the day. Stamina: No time measure. […]

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