2020
020720
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 12 mins (2 sets):
Station 1 – 60 secs of Cossack Squats @ 1010
Station 2 – 60 secs of Hanging Med. Ball Hamstring Curls @ 2010
Station 3 – 60 secs of Hollow Rocks/Hold
Station 4 – 60 secs of Reverse Snow Angels
Metcon (AMRAP – Rounds)
EMOM, for 15 mins of:
Min 1 – 40 Double Unders
Min 2 – 15 Ground to Overhead with Bumper Plate 45#/25#
Min 3 – 12 Box Jumps 24″/20″
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