050619

05 May
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)

Five sets of:

Bulgarian Split Squat x 6 reps each leg @ 30X1

Rest 30 secs after each leg

Supinated-Grip Bent-Over Row x 8 reps @ 21X0

Rest 60 secs

Bulgarian Split Squat

Bent Over Row

Metcon (2 Rounds for time)

Two sets for times of:

50 Calories of Rowing

50 Wall Balls 20#/14#

Rest 5 minutes

Note times for both sets.