2020
011320
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):
Station 1 – DB Bench Press x 6 reps @ 21X1
Station 2 – Kettlebell Windmill x 6 reps each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Alt. Cossack Squats x 16 reps
DB Bench Press
Kettlebell Windmill (Weight)
Bent Over Row
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 mins of:
6 Strict Handstand Push-Ups
6 Strict Pull-Ups
12 Goblet Squats 53#/35#
