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122617

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness

EliteFit Warm-up (1) (No Measure)

10min to complete:

30sec Upward Facing Dog Hold

30sec Down Dog w/ 15sec Alt Calf Stretch

10 Kang Squats 45#/35#

60m 1 Arm OH Carry 35#/20#

30 Sec Handstand Hold

15 PVC OH Squats w/ pass through

15 AbMat Sit-ups 25#/15#

15 Push-ups w/ Alt Shoulder Taps

BURGENER WARM-UP:

1. Down and “FINISH” / Dip and Drive: SPEED THROUGH THE MIDDLE

2. Elbows High and Outside: KEEP THE BAR CLOSE

3. Muscle Snatch: STRONG TURNOVER

4. Snatch Lands (Power – 2”, 4”, 6”): FOOTWORK

5. Snatch Lands (Full): FOOTWORK

Single Arm Dumbell Press

Four sets of:

Single-Arm Shoulder Press x 8 reps each arm

Rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 mins of:

10 Push Presses 95/65

10 Alt. OH Reverse Lunges

10 Burpees OTB

Metcon (No Measure)

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 secs of Reverse Snow Angels (slow & controlled)

Station 2 – 60 secs of Side-Plank Hold (Left Side)

Station 3 – 60 secs of Band Pull-Aparts

Station 4 – 60 secs of Side-Plank Hold (Right Side)