EFCT 071815

EFCT 071815

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness

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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, Pull-up Progressions. If you are into a full pull-up already, work on Max Rep Pull-ups.

*EF EMOM Beast Builder (AMRAP – Rounds)

EMOM 9 Mins

Min 1: 9 unbroken Hang Squat Cleans + 1 Jerk, 135/95#

Min 2: 8 unbroken Hang Squat Cleans + 2 unbroken Jerks, 135/95#

Min 3: 7 unbroken Hang Squat Cleans + 3 unbroken Jerks, 135/95#

Min 4: 6 unbroken Hang Squat Cleans + 4 unbroken Jerks, 135/95#

Min 5: 5 unbroken Hang Squat Cleans + 5 unbroken Jerks, 135/95#

Min 6: 4 unbroken Hang Squat Cleans + 6 unbroken Jerks, 135/95#

Min 7: 3 unbroken Hang Squat Clean + 7 unbroken Jerks, 135/95#

Min 8: 2 unbroken Hang Squat Clean + 8 unbroken Jerks, 135/95#

Min 9: 1 Hang Squat Clean + 9 unbroken Jerks, 135/95#

Only Completed Rounds Count. Start at the top of each round regardless of where you are when your minute expires.

5k Row (Time)

Max Effort 5k Row

EF MASTERS & FOUNDATIONS WOD

*EF FOUNDATIONS – WOD1 (Time)

21-15-9

Kettlebell Swings

Deadlifts