EFCT 051915

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 Double-unders 1RM: Back Squat (20-12-8-4-1-1-1) Metcon (Time) For Time: “Chang Special” 20 Min Time Cap Buy […]

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EFCT 051815

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 Double-unders 1RM: Big Clean Complex (12-12-12-12-12-12) 6 sets of the following Complex: High Hang Squat Clean […]

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EFCT 051615

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 Hand Stand Push-up/Progressions. Advanced: Free Standing HSPU. 1RM: Bench Press (20-12-8-4-4-4) *EF AMRAP 12 Min 4-3’s […]

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EFCT 051515

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 Hand Stand Push-up/Progressions. Advanced: Free Standing HSPU. 1RM: Clean and Jerk (20-10-20) 50%, 75%, 60% of […]

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EFCT 051415

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 Hand Stand Push-up/Progressions. Advanced: Free Standing HSPU. 1RM: Deadlift (20-10-20) 60%, 80%, 70% of 1RM Fran […]

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EFCT 051315

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 Hand Stand Push-up/Progressions. Advanced: Free Standing HSPU. Hang Snatch (12-8-8-8-4-1-1-1) Metcon (AMRAP – Reps) 12 Min […]

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EFCT 051215

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 Hand Stand Push-up/Progressions. Advanced: Free Standing HSPU. Squat Clean + Front Rack Lunge (20-20-20) 1 Squat […]

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EFCT 051115

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 Toes to Bar and/or Knees to Elbows 20RM: Push Press (20-20-10-20-20) 50%, 60%, 80%, 70%, 60% […]

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EFCT 050915

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 Max Height Box Jump Max Height Box Jump (Distance) Max Height Box Jump Back Squat (30-20-10) […]

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EFCT 050815

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 Max Height Box Jump Max Height Box Jump (Distance) Max Height Box Jump Front Rack Lunge […]

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