Monday
Elite Wellness – CrossFit
Clean (6×3)
*Sets:
1×3@72.5%
2×3@75%
1×3@77.5%
1×3@80%
1×3@72.5%
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
4 Box Jump All the Way Overs 24/20″
2 Burpee Muscle Ups
Metcon (No Measure)
“After Party”- Complete 0-2 of the following:
1)For Time
30/21 Calorie Bike
Rest :60
40/28 Calorie Bike
Rest :90
50/35 Calorie Bike
Rest 2:00
60/42 Calorie Bike
Rest 2:30
50/35 Calorie Bike
Rest 2:00
40/28 Calorie Bike
Rest :90
30/21 Calorie Bike
2)Until you reach 75 Reps OR 7 Total Sets
1 Big Set of Strict HSPU
Rest 3:00
3)EMOM 15 Minutes
1- 12 KB Bench AHAP
2- 100′ Dual KB OH Carry
3- Side Plank left
4- Side Plank right
5- Rest
4)40 Rope Climbs
Every 2:00 beginning at 2:00, perform 70 Double Unders
20 minute cap
Monday
Elite Wellness – FIT
Metcon (No Measure)
E3M for 4 Sets:
14 Weighted Step Ups
14 Pike Ups
Plank (in remaining time)
Metcon (Time)
7 Rounds:
150/100m Row
12 Slamballs
*Rest :30sec between rounds
Sunday
Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAPx21:
20 MB Cleans (20/14)
40 Double Unders
100m Run
*Rest 1min between rounds
Saturday
Elite Wellness – CrossFit
Metcon (Time)
For Time: 15 Rounds
15 Cal Bike
10 Push Ups
10 Weighted Sit Ups (RX+= GHD)
Metcon (No Measure)
“After Party”- Complete 0-4 of the following:
1)Push Press
10×3 @60%
2)E3M for 18min: (Complete the Complex)
Mid Hang Power Clean+Jerk+Low Hang Power Clean+Jerk+Power Clean+Jerk
3)8 Rounds
HS Walk Box Drill
Rest as needed
Set up a 10’x10′ box and HS walk around it. Alternate directions each round.
4)AMRAP 36 Minutes
300m Run
Rest 1:30
5)2 Rounds
200m Empty Sled Push
6 Squat Snatch (135/95) (RX+=185/130)
Rest 3:00
6 Squat Snatch (135/95) (RX+=185/130)
200m Empty Sled Push
Rest 3:00
Saturday
Elite Wellness – FIT
Metcon (Time)
7 Rounds:
400m Run
29 DB Squats (40/25)
Friday
Elite Wellness – CrossFit
Clean Pull (4×5)
*All sets at 90% of 1RM Clean
Metcon (Time)
For Time
30 Calorie Row
30 Thrusters 105/75lbs
25 Calorie Row
25 Thrusters 105/75lbs
*Rest 3min
20 Calorie Row
20 Thrusters 105/75lbs
15 Calorie Row
15 Thrusters 105/75lbs
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)4 Rounds
30 KB Swings 70/53lbs
20 Toes to Bar
10 Bar Facing Burpees
2)2 Rounds
3500/3200m Ski
Rest 4:00
3)EMOM 12 Minutes, rotating:
1- 10 Barbell Sit Ups (empty bar)
2- 30 Banded Hamstring Curl (very light band, speedy reps)
3- Chin Over Bar Hold
4)Climb the Ladder (Until you reach 30 total reps)
1-2-3-4-etc (unbroken sets)
(MAX is 2 reps into round of 8)
Friday
Elite Wellness – FIT
Metcon (Weight)
3 Rounds:
20yd Sled Row
12-15 DB Reverse Fly’s
12-15 DB Chest Fly’s
Metcon (5 Rounds for time)
E3M for 5 Sets:
11/9 Cal Bike
Burpee Broad Jump
*Length of turf
Thursday
Elite Wellness – CrossFit
Metcon (Time)
For Time:
7000/6000m Row
*Every 700m complete a FAST set of sHSPU
Metcon (No Measure)
“After Party”-
1)On a 30 Minute Running Clock
40/30 Calorie Bike @ Forever Pace
10 Banded Pull Ups
25′ Duck Walk Forward
25′ Duck Walk Backwards
10 Band Pull Aparts
Thursday
Elite Wellness – FIT
Metcon (AMRAP – Rounds and Reps)
AMRAPx30
1k Bike
500m Row
400m Run
Wednesday
Elite Wellness – CrossFit
Mid Hang Snatch (1×3)
*Complete a set every 2min for 6 sets
*Log heaviest set
Metcon (AMRAP – Reps)
AMRAP 10 Minutes:
MAX Burpee Box Jump Overs (20″)
*Starting @ 0:00 mark:
6/4 Cal Bike every minute
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)Back Squat
3×10 60-70%
2)For Reps
7:00 Max Calorie Row
7:00 Max Calorie Bike
Rest 1:30
5:00 Max Calorie Bike
5:00 Max Calorie Row
Rest 1:30
3:00 Max Calorie Row
3:00 Max Calorie Bike
Rest 1:30
3:00 Max Calorie Bike
3:00 Max Calorie Row
Rest 1:30
5:00 Max Calorie Row
5:00 Max Calorie Bike
Rest 1:30
7:00 Max Calorie Bike
7:00 Max Calorie Row
3)For Time
30 Double DB Front Squats 70s/50s
30 Strict HSPU
90 Double Unders
Rest 2:00
20 Double DB Front Squats 70s/50s
20 Strict HSPU
60 Double Unders
Rest 1:00
10 Double DB Front Squats 70s/50s
10 Strict HSPU
30 Double Unders
4)EMOM 10 Minutes
1 Legless Rope Climb AFAP
Wednesday
Elite Wellness – FIT
Metcon (No Measure)
3 Rounds:
16 Hip to Halo
12 Strict Hanging Leg Lifts
14 V-Ups
Metcon (AMRAP – Rounds and Reps)
AMRAPx13
40 Double Unders
10 D-Ball Over Shoulder
40 Double Unders
100m D-Ball Carry
Tuesday
Elite Wellness – CrossFit
Push Press (3×10)
*All sets between 60-70%
Metcon (Time)
8 Rounds
5 Chest to Bar Pull Ups
10 DB Snatch (50/35)
15 Wallballs (20/14)
*17min Cap
Metcon (No Measure)
“AFTER PARTY” Complete 0-2 of the following:
1)EMOM 4 Minutes
Run 100m
3 Deadlifts @ 75%
Rest 3:00, then starting at the 7:00 mark:
Every 1:30 for 6:00 (4 rounds)
Run 200m
2 Deadlifts @ 80-85%
Rest 3:00, then at the 13:00 mark:
Every 2 Minutes for 8 Minutes (4 rounds)
Run 300m
1 Deadlift @ 85%+
2)6 Rounds
250/200m Bike
Rest 1:30
4 Rounds
500/450m Bike
Rest 2:00
2 Rounds
750/650m Bike
Rest 2:30