2019
010719
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 (AMRAP – Rounds and Reps)
AMRAP, in 15 mins of:
500m Row (100m = 10 Reps)
20 Alt. Cossack Squats with KB Goblet Hold 35#/20#
20 Single-Arm Kettlebell Presses (10 each arm) 35#/20#
Rest 5 mins, and then…
Metcon (AMRAP – Rounds and Reps)
AMRAP, in 15 mins of:
0.5 Mile Assault Bike (0.1mi = 10 Reps)
30 Push-Ups
20 Alt. Single-Arm DB Snatches 55#/35#
