15
Oct
2020
2020
101520
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
Bench Press
E2MOM, for 10 mins (5 sets):
Bench Press x 5 reps @ 20X1
Followed by…
E3MOM, for 6 mins (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
Metcon (AMRAP – Rounds)
EMOM for 20 mins (4 sets of each):
Minute 1 – 18/12 Calories of Assault Bike OR 15/10 Calorie Row
Minute 2 – 12 Toes to Bar
Minute 3 – 10 Stationary Dips
Minute 4 – 15 Push-Ups
Minute 5 – Rest