DAILY WORKOUT

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Tuesday

Elite Wellness – CrossFit

Metcon (Weight)

EMOM 5 Minutes-

3 Mid Hang Snatch

-directly into-

EMOM 4 Minutes-

2 Low Hang Snatch

-directly into-

EMOM 3 Minutes-

1 Snatch

Metcon (Time)

For Time-

10 Step Ups (24/20)(50/35)

10 Box Jump Overs (24/20)(RX+=ATWO)

10 Step Ups (24/20)(50/35)

10 Burpee Box Jump Overs (30/24)

10 Box Jump Overs (30/24)

10 Sandbag Squats

10 Box Jump Overs (30/24)

Metcon (No Measure)

“AFTER PARTY”- Complete the following:

1)Choose one:

5K Run

10K C2 Bike

5K Ski

5K Row

or

4 Rounds: 4min Cal Bike (Rest 4min)

Tuesday

Elite Wellness – FIT

Metcon (No Measure)

Every 2min for 5 Rounds:

40 Double Unders

10 Burpees

*Rest 4 Minutes

Every 2min for 5 Rounds:

8/6 Cal Bike

(ALL OUT SPRINT)

Monday

Elite Wellness – FIT

Metcon (No Measure)

E3M for 4 Sets:

14 Weighted Step Ups

14 Pike Ups

Plank (in remaining time)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Monday

Elite Wellness – CrossFit

Back Squat (1×2)

Sets:

4×75%, 3×80%, 2×85%

4×80%, 3×85%, 2×87.5%

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

15/13 Calorie Row

45 DU

15 Alt. DB Snatch (50/35)

Metcon (No Measure)

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

1)4 Rounds

500/450m Ski

15 Medball GHD Sit Ups 20/14lbs

10 BMU

2)MAFF Session- Any cardio

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

then,

45:00 w/ Heart Rate @ 180-age

Sunday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes:

9 Front Squats (135/95)

7 Bar Facing Burpees

5 S2O (135/95)

*Rest 5 Minutes

In 10 Minutes build to:

Heavy Cluster

Saturday

Elite Wellness – FIT

Metcon (Time)

For Time:

1200m Run

100m Farmer’s Carry

30 DB Squats

1000m Run

100m Farmer’s Carry

20 DB Squats

800m Run

100m Farmer’s Carry

10 DB Squats

Saturday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

200m Run

10 Single DB OH Lunge (50/35)(RX+=70/50)

15 Weighted Sit Ups (RX+=Weighted GHD)

10 Single DB OH Lunge

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)Accumulate 3 easy sets of strict Muscle Ups (1-3 Reps)

Then

EMOM 10 Minutes

6 Muscle Ups

2)3 Rounds:

10 Tempo Bench Press (3/x/3/x)

:30 Weighted GHD Hip Extension Hold

3)2 Rounds

Max Distance row in :30

Rest 2:30

Max Distance C2 Bike in :30

Rest 4:30

4)Split Jerk

1×80%, 1×85%, 1×90%

1×92.5%, 1×95%, 1×97.5%

1×95%, 1×92.5%, 1×90%, 1×80%

Friday

Elite Wellness – CrossFit

Metcon (Weight)

4 Rounds:

10/10 Single Arm Front Rack DB Curtsy Lunge

15 Bicep Curl

Metcon (AMRAP – Rounds and Reps)

AMRAP 2 Minutes x 4

6 Double DB Snatch (50/35)

6 DB Burpee Box Step Overs (24/20)

6 DB Push Presses
*Rest 2min between AMRAP’s

*Pick up where you left off in previous AMRAP

Metcon (No Measure)

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

1)10 Rounds

Ski 500m

1k Bike @recovery pace

2)Squat Clean

1×80%, 1×85%, 1×90%

1×92.5%, 1×95%, 1×97.5%

1×95%, 1×92.5%, 1×90%, 1×80%

3)3 Rounds

Climb the Ladder by 7s

Heavy Rope Double Unders

Rest 3:00 (once you trip up a set)

7 Reps, shake it out, 14 reps, shake it out, 21 reps, etc.

300 Total Rep Cap (if using regular rope 500 Total Reps)

Friday

Elite Wellness – FIT

Metcon (Weight)

4 Sets:

12 DB Fly’s

8/8 Half Kneeling Strict Press

Metcon (Time)

4 Rounds:

60 Jumping Jacks

20 Alt. V-Ups

20 Renegade Rows (w/o Push Up)

1min Plank

Thursday

Elite Wellness – FIT

Metcon (AMRAP – Reps)

Every 5 Minutes x 6 Rounds:

500m Run

10 Pull Ups/Ring Rows

MAX Burpees remaining time
*Pace the burpees wisely!! There is no rest period in this workout

Thursday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes-

250m Row

10 Push Ups (w/toe taps)

12 Glute Bridges

10 Empty Bar Overhead Squat

Metcon (No Measure)

“AFTER PARTY”- Complete the following:

1)MAFF Session

Warm Up

5:00 Row, Heart Rate @ (160-age)

5:00 Ski, Heart Rate @ (165-age)

Rest/mobilize/hydrate for 5:00

then,

2 Rounds, all with HR @ 180-age

15:00 Row

15:00 Ski

15:00 C2 Bike

2)Swimming-

AMRAP 20:00

Freestyle Swim for Distance

Wednesday

Elite Wellness – CrossFit

Squat Snatch (1×1)

Sets at:

1×80%, 1×85%, 1×90%

1×92.5%, 1×95%, 1×97.5%

1×95%, 1×92.5%, 1×90%

1×80%

Metcon (Weight)

2 Rounds: if time

100′ Waiters Walk (right)

10 GHR

100′ Waiters Walk (left)

20 V Ups

Metcon (No Measure)

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

1)For Time

10 Front Rack Lunges 185/125lbs

10 Box Jump Over 44/38″”

10 Front Rack Lunges 185/125lbs

10 Power Cleans 185/125lbs

10 Front Rack Lunges 185/125lbs

5 Pegboard Ascents

10 Front Rack Lunges 185/125lbs

10 Deadlifts 185/125lbs

10 Front Rack Lunges 185/125lbs

10 Wall Walks

10 Front Rack Lunges 185/125lbs

2)2 Rounds

Run 5k

Walk 1200m as Recovery

3)For Completion

All “Smooth Sets”

2 Rounds

Bar Muscle Ups

*Rest 1:00

C2B Pull Ups

*Rest 2:00

Toes to Bar

*Rest 3:00