DAILY WORKOUT

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Tuesday

Elite Wellness – CrossFit

Push Jerk + Split Jerk ((2+1) x 5 sets)

Metcon (Time)

Six rounds for time:

3x Rope Climb, 15-ft

6x Strict Handstand Push-up

60-ft Sled Push @ (6×45/4×45-lbs.)

Tuesday

Elite Wellness – FIT

Metcon (7 Rounds for time)

Every two minutes, for eight minutes:

8x Semi-supinated Deficit Push-up [2:1:X:1]

12x Banded Face Pull

Seven rounds, each for time:

10/7-cal Echo Bike @ RPE 9-10

40-yard Sled Push @ RPE 9-10

7x Pull-up @ RPE 9-10

Rest three minutes between rounds.

Tuesday

Elite Wellness – Hybrid

Metcon (7 Rounds for time)

Every two minutes, for eight minutes:

8x Semi-supinated Deficit Push-up [2:1:X:1]

12x Banded Face Pull

Seven rounds, each for time:

10/7-cal Echo Bike @ RPE 9-10

40-yard Sled Push @ RPE 9-10

7x Pull-up @ RPE 9-10

Rest three minutes between rounds.

Monday

Elite Wellness – CrossFit

Metcon (3 Rounds for time)

Three rounds, each for time:

15/10-cal Ski Erg

15x Box Jump-over, 24/20-inches

30x Wall Ball @ 20/14-lbs.

Rest two minutes between rounds

Monday

Elite Wellness – FIT

Metcon (8 Rounds for time)

Every three minutes, for 12 minutes:

6ea Dumbbell Bulgarian Split Squat [2:0:X:1]

6x Glute Bridge Walk-Out

Eight rounds, each for time:

12x Dual Kettlebell Deadlift @ RPE 7-8

9x Burpee-over Kettlebell @ RPE 7-8

60-yard Suicide Run (10-20-yards) @ RPE 7-8

Rest two minutes between rounds.

Monday

Elite Wellness – Hybrid

Metcon (8 Rounds for time)

Every three minutes, for 12 minutes:

6ea Dumbbell Bulgarian Split Squat [2:0:X:1]

6x Glute Bridge Walk-Out

Eight rounds, each for time:

12x Dual Kettlebell Deadlift @ RPE 7-8

9x Burpee-over Kettlebell @ RPE 7-8

60-yard Suicide Run (10-20-yards) @ RPE 7-8

Rest two minutes between rounds.

Sunday

Elite Wellness – Hybrid

Metcon (Time)

Three rounds for time:

20x Kettlebell Swing @ 53/35-lbs.

20x AbMat Sit-up

20x Sumo Deadlift High-Pull @ 75/55-lbs.

20x Tuck-up

20x Medicine Ball Clean @ 20/14-lbs.

20x V-up

Sunday

Elite Wellness – CrossFit

Metcon (Time)

Three rounds for time:

20x Kettlebell Swing @ 53/35-lbs.

20x AbMat Sit-up

20x Sumo Deadlift High-Pull @ 75/55-lbs.

20x Tuck-up

20x Medicine Ball Clean @ 20/14-lbs.

20x V-up

Saturday

Elite Wellness – CrossFit

Metcon (12 Rounds for reps)

12 Cycles

Complete as many repetitions as possible in one minute:

120m Shuttle Run (10-meter x 12 lengths)

Max Rep Push-up

Rest two minutes between cycles

Workout courtesy of CrossFit Linchpin

Saturday

Elite Wellness – FIT

Every: Metcon (8 Rounds for time)

Every three minutes, for 12 minutes:

100-ft Dumbbell Walking Lunge

Eight rounds, each for time:

10/7-cal Ski Erg @ RPE 7-8

20-yard Sled Drag @ RPE 7-8

3x Slam Ball Ground to Over-the-Shoulder @ RPE 7-8

Rest two minutes between rounds.

Saturday

Elite Wellness – Hybrid

Every: Metcon (8 Rounds for time)

Every three minutes, for 12 minutes:

100-ft Dumbbell Walking Lunge

Eight rounds, each for time:

10/7-cal Ski Erg @ RPE 7-8

20-yard Sled Drag @ RPE 7-8

3x Slam Ball Ground to Over-the-Shoulder @ RPE 7-8

Rest two minutes between rounds.

Friday

Elite Wellness – CrossFit

Power Clean + Hang Squat Clean + Front Squat + Squat Clean ((1+1+1+1) x 7 sets)