100820

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#