031720

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