DAILY WORKOUT

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Tuesday

Elite Wellness – CrossFit

Metcon (Weight)

Strict Press

5×5 @ 50% Across

Metcon (AMRAP – Reps)

AMRAP 2 Minutes x 5

Max Rep Squat Clean Thrusters

Rest 2:00 between AMRAPs

Round 1: 185/130lbs

Round 2: 155/110lbs

Round 3: 135/100lbs

Round 4: 115/80lbs

Round 5: 95/70lbs
*Scaled Weight:

Round 1: 135/95lbs

Round 2: 115/75lbs

Round 3: 95/65lbs

Round 4: 85/60lbs

Round 5: 75/55lbs

Metcon (No Measure)

“AFTER PARTY”-Complete 0-3 of the following:

1)For Time

4 Rounds

15/10 Calorie Bike

Sprint 50m

Rest 4:00

2)For Completion

3 rounds for quality

10 Hanging Leg Raises

15 Skull Crushers (moderate light load)

1:00 Wall Sit – Hold Plate Straight Out (45/25)

Rest as needed between rounds

3)For Weight

Bench Press

3×10

Build across sets, maintain speed.

Tuesday

Elite Wellness – FIT

Metcon (Weight)

4 Sets:

10 Floor Press

10 Curls

10 Tricep Ext.

Metcon (5 Rounds for time)

Every 2:30minx5 Rounds:

40 Dubs

10 DB Burpee Deadlift

Monday

Elite Wellness – CrossFit

Metcon (Weight)

Deadlift:

1×6@50%

1×5@60%

1×4@70%

1×1@80%
*Touch and Go

Metcon (Time)

3 Rounds

300m Run

8 Muscle Ups

8 Devil’s Presses 50s/35s

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1)Death by HS Walk:

Start at 10ft and add 5ft every minute

2)For Completion

Every 4:00 for 12:00

14 Seated Alternating Dumbbell Curls (5 per arm, heavy)

16 KB Single Leg RDL (8 per leg, moderate load)

Max Plank Hold in remaining time

Monday

Elite Wellness – FIT

Metcon (Weight)

4 Sets- :30on/:30off

Goblet Cyclist Squats

Lunges (Weighted)

Glute Bridges (Weighted)

Metcon (4 Rounds for time)

Every 4min x 4 Rounds:

400m Run

40m Lunge

Sunday

Elite Wellness – CrossFit

Metcon (Time)

AMRAPx10: Partner Up!

40 T2B

40 HSPU

40 Front Squats (135/95)

20 Box Jump Overs (24/20)

25/15 Cal Bike

*Rest 3min

For Time:

1 Mile Run
*Another modified from The Vanguard

*If you are competing use your divisions weight and feel it out. See where you can pick up the pace and how your going to feel through the SQUATS!

Saturday

Elite Wellness – FIT

Metcon (AMRAP – Rounds and Reps)

AMRAPx21

30 Cal Row

20 Push Ups

10 DB Power Cleans (40/25)

Saturday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAPx25: (w/partner)

2 Muscle Ups

8 Wallballs (20/14)(RX+=30/20)
*Switch every 4 rounds

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)For Time: (w/partner)

100 Calorie Bike (split anyway)

then,

3 Rounds

15 Synchro Shoulder to OH 135/100lbs

80 Double Unders (each)

2)For Time: (w/partner)(switch anytime)

10 Rounds

1 Legless Rope

3 Rope Climbs

3)For Reps: (w/partner)

Max Rep Touch and Go Squat Snatch 135/100lbs

Rest 5:00

Max Rep Touch and Go Squat Snatch 115/80lbs

Rest 5:00

Max Rep Touch and Go Squat Snatch 95/70lbs

*One partner performs max reps at the first weight, then P2 attempts to beat P1. Losing partner performs the following penalty: 12/8 Calorie AAB Penalty per Rep Difference. MAX 36/24 Cal Penalty

Friday

Elite Wellness – CrossFit

Metcon (Time)

AMRAPx3 Minutes: (w/partner)

400/350m Row

6 Sandbag Cleans (Heavy)

MAX Burpees Over Row
*Partners alternate working athlete, 3 minutes on/3 minutes off until the team has completed 200 total burpees over the rower.

Metcon (No Measure)

“AFTER PARTY”-Complete 0-3 of the following:

1)For Time: (w/partner)(Switching after each 400m Run)

400 Calorie Bike

2)For Time: (w/partner)

100 HSPU (Non working partner in HS Hold)

3)For Weight: (w/partner)

20RM Front Squat (from floor)

*Partner 1 cleans the bar from the floor. Once stood up, partner 2 performs their first rep from the floor. Then athletes alternate reps until each athlete completes 10 reps. Once the second athlete finishes their last rep, both drop the bar.

Friday

Elite Wellness – FIT

Metcon (No Measure)

Pull Up/Ring Row

4x (PU)5-7/(RR)8-10 (Pause at top)

8 YTW’s

Metcon (AMRAP – Reps)

AMRAPx12

3-6-9-12-15-…..

DB Thrusters

T2B

Thursday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAPx30:

1k Bike

10 Cossack Squats

200m Jog

10 DB Hang Clean and Jerks (LIGHT!!)

Thursday

Elite Wellness – FIT

Metcon (Time)

Run:

2x800m (Rest 3min)

4x400m (Rest 2min)

8x200m (Rest 1min)

Wednesday

Elite Wellness – CrossFit

Metcon (Time)

For Time

With a partner – Switching anytime

10 Hang Squat Cleans 205/135lbs

Row 1k

15 Hang Squat Cleans 205/135lbs

Row 800m

20 Hang Squat Cleans 205/135lbs

Row 600m

25 Hang Squat Cleans 205/135lbs

Row 400m

30 Hang Squat Cleans 205/135lbs

Row 200m
*RX+= Ski

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)For Weight: (w/partner)

Build to 3RM Deadlift within 10min

2)For Time: (w/partner)

2 Rounds each, relay style:

20/15 Calorie Bike

20/15 Calorie Row

Rest 5:00 after the second partner finishes their second round, then:

2 Rounds each, relay style:

20/15 Calorie Row

20/15 Calorie Bike

3)For Time: (w/partner)

10 down to 1 of:

Toes to Bar

*Rest 2:00

9 down to 1 of:

Chest to Bar Pull Ups

*Rest 2:00

8 down to 1 of:

Bar Muscle Ups

*Rest 2:00

Both Partners perform each set. For ex: P1 does 10 T2B then P2 does 10 T2B, etc.