2019
121119
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)
Every 90 secs, for 18 mins (3 sets) of:
Station 1 – Half Kneeling Landmine Press (right) x 10 reps @ 2111
Station 2 – Half Kneeling Landmine Press (left) x 10 reps @ 2111
Station 3 – Single-Arm DB Row (Left) x 10 reps @ 2111
Station 4 – Single-Arm DB Row (Right) x 10 reps @ 2111
Landmine Press
Single Arm Bent Over Row
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 mins of:
3 Strict Handstand Push-Ups
6 Pull-Ups
9 DB Thrusters 35#/25#
