17
Mar
2020
2020
031720
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)
E2MOM, for 16 min (4 sets):
Station 1 – Front Squat x 5 reps @ 32X1
Station 2 – Med-Ball Pec Activation Walk x 60 secs
Front Squat
Metcon (Time)
For time:
30/20 Calories of Assault Bike
30 V-Ups
30 Wall Balls 20#/14#
30 V-Ups
30 Wall Balls
30/20 Calories of Rowing