12
Jul
2015
2015
EFCT 071315
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
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, Snatch Balance, Snatch High-Pull, Snatch Width Push Press and/or Sots Press. Empty Bar.
Bear Complex (5 x 5)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon (Time)
50 Thrusters 45#
400m Run/Row
40 Kettlebell Swings 35/25#
400m Run/Row
30 Thrusters 45#
400m Run/Row
20 Kettlebell Swings 35/25#
400m Run/Row
10 Thrusters 45#
EF MASTERS & FOUNDATIONS WOD
Metcon (Time)
3 Rounds for Time
20 Cal Assault Bike
10 Ring Push-ups
20 Cal Row
10 Ring Inverted Rows