EFCT 050115

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Pull-ups/Progressions for a. Strict b. Kipping c. Butterfly 1RM: Hang Clean (5-5-5-3-3-3-1-1-1-1-1) Metcon (Time) 3 Rounds […]

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EFCT 043015

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Pull-ups/Progressions for a. Strict b. Kipping c. Butterfly 1RM: Snatch (3-3-3-1-1-1-1-1) Metcon (Time) For Time 10 […]

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EFCT 042915

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Pull-ups/Progressions for a. Strict b. Kipping c. Butterfly 1RM: Overhead Squat (10 Mins, work to a […]

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EFCT 042815

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Pull-ups/Progressions for a. Strict b. Kipping c. Butterfly 1RM: Deadlift (20-8-4-1-1-1-1-1) Metcon (AMRAP – Rounds) 20 […]

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EFCT 042715

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Pull-ups/Progressions for a. Strict b. Kipping c. Butterfly 1RM: Back Squat (12 Mins, work to a […]

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EFCT 042515

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. Dip-Drive Shrug 2. Dip-Drive Elbows High […]

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EFCT 042415

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. Dip-Drive Shrug 2. Dip-Drive Elbows High […]

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EFCT 042315

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. Dip-Drive Shrug 2. Dip-Drive Elbows High […]

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EFCT 042215

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. Dip-Drive Shrug 2. Dip-Drive Elbows High […]

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EFCT 042115

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. Dip-Drive Shrug 2. Dip-Drive Elbows High […]

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