2019
030519
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)
Every 90 secs, for 18 mins (3 sets of each):
Station 1 – Landmine Press (Left) x 10 reps @ 21X1
Station 2 – Landmine Press (Right) x 10 reps @ 21X1
Station 3 – Ring Rows x 10 reps @ 2111
Station 4 – Prone Plank x 45 secs
Landmine Press
Metcon (AMRAP – Rounds and Reps)
AMRAP, in 12 mins of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Lateral Box Step-Overs 20″
