2018
102418
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (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
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
Metcon (No Measure)
Three sets of:
Bulgarian Split Squats x 10 reps each @ 30X1
Rest 60 secs
Single-Arm DB Row x 10 reps each arm @ 21X0
Rest 60 secs
Bulgarian Split Squat
Single Arm Bent Over Row
Metcon (AMRAP – Reps)
3 sets, each against a 3 min clock for Max Reps of Double Unders:
20/15 Calorie Assault Bike
20 Walking Lunges
Max Reps Double Unders
REST 3 min
