08
Oct
2020
2020
100820
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
Quality Stretch/Reps:
30sec Upward Facing Dog Hold
30sec Down Dog w/ 15sec Alt Calf Stretch
30sec Samson Stretch each side
5/5 Worlds Greatest Stretch
30sec 1 Arm OH Hold (each arm)
10 Lateral Leg Swings (each leg)
10 Lunges (each leg)
10 Sit-ups
10 Push-ups w/ Alt Shoulder Taps
Metcon (No Measure)
Three sets of:
DB Death March x 16 reps @ 3011
Rest 60 secs
Goblet Squat x 8 reps @ 3211
Rest 60 secs
Death March
w/ DB or KB
Goblet Squat
Metcon (No Measure)
EMOM, for 6 min:
2 Power Cleans
Starting at 50% of heavy PC established last Friday (10/2) and build up by 5%.
Power Clean
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings 53#/35#