06
Feb
2020
2020
020620
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
Front Rack Lunge
E2MOM, for 10min (5 sets):
10 reps @ 20X1 (5 reps each leg)
Metcon (3 Rounds for reps)
AMRAP in 5 mins of:
20 Mountain Climbers
10 Air Squats
Rest 60 secs, and then…
AMRAP in 5 mins of:
5 DB Man-Makers 35#/25#
10 Jumping Lunges
Rest 60 secs, and then…
AMRAP in 5 mins of:
10 V-Ups
10 Push-Ups