111819

17 Nov
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)

Every 90 secs, for 18 mins (3 sets) of:

Station 1 – Half Kneeling Landmine Press (right) x 8 reps @ 2111

Station 2 – Half Kneeling Landmine Press (left) x 8 reps @ 2111

Station 3 – Single-Arm Ring Row (Left) x 6 reps @ 2111

Station 4 – Single-Arm Ring Row (Right) x 6 reps @ 2111

Landmine Press

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 mins of:

30 Double-Unders

10 Burpees Over the Barbell (lateral)

10 Push Presses 95/65