2020
022020
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)
EMOM, for 12 mins (3 sets) of:
Station 1 – Half Kneeling Landmine Press x 6 reps @ 2111 (Left Arm)
Station 2 – Half Kneeling Landmine Press x 6 reps @ 2111 (Right Arm)
Station 3 – Bent-Over Barbell Row x 6 reps @ 2111
Station 4 – L-Sit x 30-40 secs
Landmine Press
Bent Over Row
Metcon (AMRAP – Reps)
Against a 3-min running clock…
20/15 Calories of Assault Bike
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time
Rest 5 mins, and repeat for a total of three (3) sets.
