092719

26 Sep
2019

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)

Two Sets of:

Assault Bike x 30 secs (easy pace)

Pronated Static Hang x 30 secs (Supinated on 2nd Set)

Banded Good Mornings x 30 secs

Rest 30 secs

Deadlift

E2MOM, for 10 mins (5 sets) of:

Set 1 – 8 reps @ 50%

Set 2 – 6 reps @ 60%

Set 3 – 4 reps @ 70%

Set 4 – 2 reps @ 80%

Set 5 – 2 reps @ 85%

Metcon (AMRAP – Rounds)

EMOM, for 20 mins:

Station 1 – 30 Single Kettlebell Deadlifts 53/35

Station 2 – 30 Jumping Lunges

Station 3 – 30 Band Pull-Aparts

Station 4 – 30 secs of Prone Plank Hold