030419

03 Mar
2019

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)

E2MOM, for 18 mins (3 sets of each):

Station 1 – Back Squat x 12 reps @ 20X1

Station 2 – Russian Kettlebell Swings x 30 reps

Station 3 – Single-Arm DB Row x 6 reps each @ 2111

Back Squat

Russian KB Swings

Single Arm Bent Over Row

Metcon (Time)

For time:

30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)

400m Run

20 Goblet Squats 53#/35#

40 Jumping Lunges