DAILY WORKOUT

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Sunday

Elite Wellness – CrossFit

Metcon (Time)

3 Rounds:

40/30 Cal Bike

40yd Sled Push

14 DB Weighted Step Overs

*Rest 3min between rounds

Saturday

Elite Wellness – FIT

Metcon (2 Rounds for reps)

Min 0:00-12:00

For Time:

10-8-6-4-2

DB Thrusters (50/35)

*50 DU between each set

Min 12:00-25

AMRAPx13

10 Renegade Rows(w/Push Up)

10 T2B

10 Cal Row

Saturday

Elite Wellness – CrossFit

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Friday

Elite Wellness – CrossFit

Overhead Squat (5×5)

*Tempo= (x/2/x/x/)

*Weight= 62.5% of 1RM

Metcon (AMRAP – Reps)

EMOMx12:

Min 1- :30 T2B

Min 2- :30 Burpees

Min 3- :30 Hollow Rocks

Min 4- :30 Box Jumps (24/20)

Thursday

Elite Wellness – CrossFit

Metcon (6 Rounds for reps)

Rowing Intervals

6x500m (MAX Effort)
*Rest 1min between rounds

*Rest 3min between 3/4

*Score is each separate round

Metcon (Weight)

3 Sets:

10 DB High Pulls (:2sec Negative)

20 DB OH Tricep Ext.

30 Hammer Curls (15 Reps each)
*This is OPTIONAL

*I know some people like this as beach body day

Thursday

Elite Wellness – FIT

Metcon (Time)

2 Rounds:

20 DB Push Press

30 Single DB Box Step Up

40 Burpees

50/35 Cal Row

Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

High Hang Snatch

E2MOMx5

3 Reps (Build)

Metcon (Time)

For Time:

20-18-16-14-12-10

HSPU

10-8-6-4-2-1

Snatch

M-(95/115/135/145/155/165)

W-(65/75/95/100/110/115)

Wednesday

Elite Wellness – FIT

Metcon (No Measure)

4 Sets:

10 Strict Hanging Leg Raises

10 V-Ups

3 Dragonfly’s

Metcon (Time)

5 Rounds:

20 Wallballs

15/12 Cal Bike

10 Pull Ups

Tuesday

Elite Wellness – CrossFit

Metcon (No Measure)

4 Sets:

3 Position Dips Hold
(:10sec each position)

(Goal is all 3 at once)

Metcon (Weight)

EMOMx16:

Min 1- 10 Alt. DB Snatch (70/50)

Min 2- 5 BMU

Min 3- 60 DU

Min 4- Rest

Tuesday

Elite Wellness – FIT

Metcon (4 Rounds for reps)

4 Sets:

MAX Ring Rows (2/x/2/x)

*Rest 2min between sets

Metcon (Weight)

EMOMx15

Min 1- 20yd Sled Drag (Backwards)

Min 2- 40 DU

Min 3- 6 Sandbag Over Shoulder

Monday

Elite Wellness – FIT

Metcon (Weight)

4 Sets:

10 Dual KB Squats

6 Seated Box Jumps

Metcon (AMRAP – Rounds and Reps)

AMRAPx14

8 SA DB Clean & Jerk (L)(50/35)

12 Box Jumps

8 SA DB Clean & Jerk (R)(50/35)

200m Run

Monday

Elite Wellness – CrossFit

Shoulder Press (4×6)

2×6 @80%

1×6 @85%

1xMAX Reps @85%

Metcon (AMRAP – Rounds and Reps)

AMRAPx10

10 Russian Push Ups

10 R. KBS (70/53)

20 Russian Twist (30/20)