2019
013119
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)
Four sets of:
Deadlift x 6 reps @ 20X1
Rest 45 secs
Single-Arm DB/KB High Pull x 8 reps each arm @ 2111
Rest 45 secs
DB Alt. Reverse Lunges x 10 reps each leg
Rest 45 secs
Deadlift
Single-Arm KB/DB High Pull
Metcon (2 Rounds for time)
Every 6 mins, for 12 mins (2 sets) for times:
18/12 Calories of Assault Bike
10 DB Ground to Overhead 50#/35#
400m Run
