04
Nov
2020
2020
110420
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)
EMOM, for 12 mins (3 sets of each):
Station 1 – Double-KB/DB Overhead Hold x 45 secs
Station 2 – Landmine Row x 8 reps @ 2111 (Left)
Station 3 – Landmine Row x 8 reps @ 2111 (Right)
Station 4 – Hollow Hold/Rock x 45 secs
Landmine Row
Metcon (3 Rounds for time)
Every 6 mins, for 18 mins (3 sets) for times:
400m Run
40 Double-Unders
10 Alt. DB Snatches 50#/35#
These should be sprint intervals…go hard and use your rest periods to recover and repeat.