EFCT 072115

EFCT 072115

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

Twisted Glute Stretch

Handstand Hold x 3, for as long as you can.

10 Mins, Rowing fundamentals.

Emphasis on each: The Catch, Drive, Finish & Recovery positions.

2 x 200m.

200m Row (Time)

200m Row

200m Row (Time)

200m Row

Metcon (AMRAP – Rounds)

EMOM for as long as possible @ 175/95#

3 Power Cleans

3 Front Squat

3 Push Jerks

*Consecutive Rounds only.

**Burpee Penalty:

2 Rounds or Less – 50 Burpees

3-5 Rounds – 40 Burpees

6-9 Rounds – 30 Burpees

10+ – No Penalty

Metcon (AMRAP – Rounds)

3 Min AMRAP x 5 Rounds, 1 Min rest between rounds.

3 Power Snatch, 115/75#

6 Pushups

9 Air Squats

*Only full rounds count towards total

EF MASTERS & FOUNDATIONS WOD

Metcon (Time)

21-15-9

Medicine Ball Cleans

Cal Row

Inverted Rows