DAILY WORKOUT

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Saturday

Elite Wellness – FIT

Metcon (Time)

6 Rounds:

25 KB Swings (53/35)

15 Goblet Squats

250m Row
*Rest 1min between rounds

Saturday

Elite Wellness – CrossFit

Metcon (Time)

For Time:

10-20-30-40-50

Cal Row (RX+=Ski)

Wallballs (20/14)

Weighted Sit Ups (RX+=GHD)

*after each set complete a 200m Run

Friday

Elite Wellness – FIT

Metcon (No Measure)

4 Sets:

6-8 Half Kneeling SA Landmine Press

6-8 Chin Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

4 Burpee Pull Ups

8 Renegade Rows

15/12 Cal Bike

Friday

Elite Wellness – CrossFit

Front Squat (5×3)

*Complete a set every 3min

*All sets between 70-75%

*Pause at the bottom of each rep

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes: (w/partner)

200m Run (together)

6 Bar Muscle Ups

200m Run (together)

5 Bar Muscle Ups

200m Run (together)

4 Bar Muscle Ups
*RX+= Synchro BMU

Metcon (No Measure)

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

1)EMOM 8 Minutes

1-15 Barbell Hip Thrusts (light)

2- 25 Band Bicep Curl (light band, fast reps)

Then

EMOM 6 Minutes

1-:30 Half Kneeling DB Wood Chop (L to R)

2-:30 Half Kneeling DB Wood Chop (R to L)

2)For Completion

1 Smooth Set of 10″ Deficit HSPU

Rest 2:00

1 Smooth Set of 8″ Deficit HSPU

Rest 2:00

1 Smooth Set of 6″” Deficit HSPU

Rest 2:00

1 Smooth Set of 4″ Deficit HSPU

Rest 2:00

1 Smooth Set of 2″ Deficit HSPU

Rest 2:00

1 Smooth Set of HSPU

Thursday

Elite Wellness – FIT

Metcon (Time)

For Time:

3000/2500m Row

*Every 500m Complete:

15 Burpees Over Rower

1 Rope Climb

Thursday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

Bike 4k

12 Cossack Squats

12 Ring Rows

6 Turkish Get Ups (Light)

Wednesday

Elite Wellness – FIT

Metcon (No Measure)

3 Sets:

30 Weighted Russian Twists

10 DB Hollow Lifts

MAX Flutter Kicks

Metcon (5 Rounds for time)

E3MOM for 5 Rounds:

10 Sandbag Squats

7 Sandbag Over Shoulder

12/9 Cal Bike (Sprint)

Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

EMOM 10 Minutes

1 Power Snatch @ 70-80%

Metcon (Distance)

Every 2 Minutes for 8 Minutes

10 Front Squats 135/100lbs

10 Toes to Bar

Max Distance Row in remaining time

Metcon (No Measure)

“AFTER PARTY”-

1)For 40 minutes, rotate between the following every 2 minutes:

– C2 Bike, 1 damper

– Row

– Walk/Light Jog

– Ski

Tuesday

Elite Wellness – FIT

Metcon (3 Rounds for reps)

AMRAP 5 Minutes:

400m Run

25 Wallballs (20/14)

MAX DB Snatch in remaining time

AMRAP 5 Minutes:

400m Run

24 Alt. DB Snatch (50/35)

MAX Wallballs in remaining time

AMRAP 5 Minutes:

24 Alt. DB Snatch

25 Wallballs

MAX 100m Shuttle Runs in remaining time
*Rest 3min between AMRAP’s

Tuesday

Elite Wellness – CrossFit

Metcon (Time)

For Time

20 Rounds with a Partner, Alternating Full Rounds (10 each)

12 HSPU

3 Sandbag Cleans 100/75lbs (RX+=150/100)

12 Weighted Sit Ups (RX+= GHD)

3 Sandbag Cleans 100/75lbs

Metcon (No Measure)

“AFTER PARTY”-

1)For Time

With a Partner, switching anytime:

40 Calorie C2 Bike

60 Calorie Row

60 Calorie C2 Bike

80 Calorie Row

80 Calorie C2 Bike

80 Calorie Row

60 Calorie C2 Bike

60 Calorie Row

40 Calorie C2 Bike

Monday

Elite Wellness – CrossFit

Clean and Jerk (1×1)

1×85%

1×87.5%

1×90%

1×92.5%

1×95%

Metcon (Time)

For Time

30 Bar Facing Burpees

30 DB Snatches (60/40)

Rest 3:00

30 DB Snatches (60/40)

30 Bar Facing Burpees

Metcon (No Measure)

“AFTER PARTY”-

1)All on a Rower, C2 Bike, Ski Erg, Running, or ANY combination of machines: MAFF Session

Warm Up

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

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

Rest/mobilize/hydrate for 5:00

then,

45:00 w/ Heart Rate @ 180-age

Monday

Elite Wellness – FIT

Metcon (No Measure)

3 Sets: 10 Reps each leg

DB Front Rack Tall Knealing to Stand

Goblet Cossack Squat

SL DB RDL to Curtsy Squat

Metcon (Time)

For Time:

21-15-9

Push Ups

Dips

*8 Devil’s Press after each set