Sunday
Elite Wellness – CrossFit
Metcon (Time)
4 Rounds:
10 Rotational Ball Slams
200m Run (w/ ball)
20 Slamballs
200m Run (w/o ball)
20 V-Ups
Saturday
Elite Wellness – FIT
Metcon (AMRAP – Reps)
4 Cycles:
AMRAPx5:
20/15 Cal Bike
30 DU
MAX DB Snatch
*Rest 3min between AMRAPs
Saturday
Elite Wellness – CrossFit
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Friday
Elite Wellness – FIT
Metcon (No Measure)
4 Sets:
4 HSPU Negatives (ASAP)
7 YTW’s
Metcon (AMRAP – Reps)
AMRAPx13
21-15-9
DB Thrusters (35/25)
K2E
*Once 9’s are completed start back at 21
Friday
Elite Wellness – CrossFit
Overhead Squat (5×3)
*No Tempo
*Weight= 80%
Metcon (Time)
For Time
8 Rounds:
9 Thrusters (95/65)
35 DU
Thursday
Elite Wellness – FIT
Metcon (8 Rounds for time)
E3MOMx8
10/7 Cal Ski
100m Run
10 Burpees
Thursday
Elite Wellness – CrossFit
Metcon (6 Rounds for time)
Rowing Intervals
6x750m
*Rest :45sec between sets
*Rest 3min between sets 3/4
Metcon (No Measure)
Optional:
3 Sets:
10 YTW’s
7-10 Wide Grip Strict Pull Ups
Wednesday
Elite Wellness – FIT
Metcon (No Measure)
4 Sets:
10(ea side) Straddle Pike Ups
10 Leg Lifts
MAX Flutter Kicks
Metcon (Time)
For Time:
100 Sit Ups
800m Run
60 Push ups
40 R. KBS (70/53)
5 Rope Climbs
*50 DU between each movement
Wednesday
Elite Wellness – CrossFit
Metcon (Weight)
Snatch (Full)
E2MOMx6
2 Reps (Build)
Metcon (6 Rounds for time)
6 Rounds:
Every 2min:
10 OHS (95/65)
10 T2B
Tuesday
Elite Wellness – FIT
Metcon (No Measure)
4 Sets:
12 DB Reverse Fly’s
10 DB Lat Pullovers
12 DB Tricep Ext.
Metcon (AMRAP – Reps)
EMOMx10
10 Pull Ups
MAX Half Burpees
(remaining time within min)
Tuesday
Elite Wellness – CrossFit
Metcon (No Measure)
Muscle Up Tech:
10-15min (Ring or Bar)
Metcon (Time)
5 Rounds:
7 Muscle Ups
10 D-Ball Over Shoulder
15/10 Cal Bike
*Rest 2min between rounds
Monday
Elite Wellness – FIT
Metcon (Weight)
3 Sets:
10 Cyclist Squats
10/10 Banded Split Squats
10/10 SL Glute Bridge (Pause at Top)
Metcon (Time)
4 Rounds:
20 Jumping Squats
250m Row
20 Lunges
250m Row