EFCT 022215

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 022115

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 022015

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 021915

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: 5min. WARM UP: 5 rounds of AMRAP in 3 min. of: 3x clean (95lbs, 65lbs) 6x push ups 9x air squat * Rest 60 sec. between each 3 min. AMRAP WORK CAPACITY 20x muscle ups 30x chest to bar pull ups 50x […]

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EFCT 021815

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: 5 min. WARM UP: Row 300m 15x burpee step ups Row 300m 5x back squat with 3sec. pause STRENGTH: 5 rounds, Back Squat: Every 2min. perform 5x back squat. increase weight each round. WORK CAPACITY: Row 500m 5x Dead lift (155lbs, 105lbs) […]

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EFCT 021715

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 021715 TOTAL

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: 5 min. WARM UP: Row 300m then: 3 rounds of: 10x kettle bell swings 10x dive bomber push ups 10x strict toe to bar STENGTH: Kettle Bell floor press (SUPER SETS): 12x KB floor press, immediately transition into 5x plyo pushups. STAMINA: […]

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