2021
010721
Announcements
Virtual Nutrition Seminar w/ Coach Starlyn
Topic: Healthy Eating on a Budget
Sunday Jan 10th @ 2pm
Questions? Ask for details
EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
Quality Stretch/Reps:
30sec Upward Facing Dog Hold
30sec Down Dog w/ 15sec Alt Calf Stretch
30sec Samson Stretch each side
5/5 Worlds Greatest Stretch
30sec 1 Arm OH Hold (each arm)
10 Lateral Leg Swings (each leg)
10 Lunges (each leg)
10 Sit-ups
10 Push-ups w/ Alt Shoulder Taps
Metcon (No Measure)
Every 90 secs, for 18 mins (3 sets) of:
Station 1 – Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Station 2 – 60m Suitcase Carry + Waiter’s Carry (30m each arm)
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – DB Shoulder Press x 15 reps @ 1011
Weighted Pull-ups
Bent Over Row
EF DB Shoulder Press
DB/KB Shoulder press
Suitcase Carry + Waiters Carry
Metcon (AMRAP – Reps)
Against a 3-minute running clock…
400m Run
Max Reps of Burpee Box Jump-Overs 24″/20″
Rest 3 mins, and complete a total of 3 sets.
Score is total number of burpee box jump-overs achieved in each of the three sets.
