2019
120319
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)
EMOM, for 9 mins, (3 sets):
Station 1 – False Grip Ring Rows x 8 reps @ 2111
Station 2 – Weighted Prone Plank Hold x 45 sec (Moderate)
Station 3 – Table Top Hold x 30-45sec (Accumulated)
Metcon (2 Rounds for reps)
Two sets for max reps of:
90 secs of Assault Bike for Calories
Rest 30 secs
90 secs of Strict Handstand Push-Ups
Rest 30 secs
90 secs of Rowing for Calories
Rest 30 secs
90 secs of Ring Dips
Rest 60 secs
