072619

072619

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

Deadlift

Deadlift

E2MOM, for 16min (8 sets):

8 sets x 6 reps – build in weight to a heavy 6 reps during first five sets and then perform the last three sets with the last weight.

Metcon (AMRAP – Rounds and Reps)

AMRAP, in 10 minutes of:

10 Burpees

20 Russian Kettlebell Swings 53/35

200m Run