FIT – Fri, Feb 3
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (No Measure)
3 Rounds:
8/8 Filly Press
10 YTW’s
:30 Shoulder Taps
Metcon (Time)
100-80-60-40-20
DU
5-10-15-20-25
Hang DB C&J (50/35)
FIT – Thu, Feb 2
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (No Measure)
Running Clock:
Min 0- 1 Mile
Min 10- 800
Min 15- 400
Min 20- 1 Mile
Min 30- 800
Min 35- 400
FIT – Wed, Feb 1
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (Weight)
3 Rounds:
100m Waiter Carry
100m Dbl. Front Rack Carry
100m Farmer Carry
Metcon (AMRAP – Rounds and Reps)
AMRAPx18
Buy In: 200m Walking Lunge
AMRAP
20 Weighted Sit Ups
10 Burpee Box Jumps
FIT – Tue, Jan 31
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (No Measure)
EMOM 24 Minutes:
Min 1- 12 Cal Ski
Min 2- 12 Farmer Hold Step Ups
(20″ box everybody)
Min 3- 12 Pull Ups
Min 4- Rest
Metcon (No Measure)
4 Rounds: if time
:30 Active Hang
20 Banded Lat Pull Downs (Controlled)
20 Hollow Rocks
FIT – Mon, Jan 30
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (No Measure)
3 Rounds:
8 KB Taters
8/8 Split Stance Deadlift
10/10 SL Glute Bridge
Metcon (Time)
5 Rounds:
20 Goblet Squats
500m Row (Sprint)
*1min Rest between Rounds
CrossFit – Sun, Jan 29
Elite Wellness – CrossFit
Metcon (Time)
4 Rounds:
10 Sandbag Over Shoulder
12 Burpees
10 Sandbag Squats
400m Run
FIT – Sun, Jan 29
Elite Wellness – FIT
Metcon (Time)
4 Rounds:
10 Sandbag Over Shoulder
12 Burpees
10 Sandbag Squats
400m Run
Barbell – Sat, Jan 28
Elite Wellness, Elite Wellness Altamonte / Tribe – Barbell
Snatch Balance (4×3 (Build))
Metcon (Weight)
Snatch Pull+Power Snatch
6×2+1 (60%+)
*2 Pulls+1 Power Snatch
Metcon (Weight)
4 Stage Snatch Pull
4×3 (75%+)
FIT – Sat, Jan 28
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (Time)
5 Rounds:
30/25 Cal Bike
20 Plate G2O
15 Knees to Elbow
10 Lunges (w/plate)
Barbell – Sat, Jan 21
Elite Wellness, Elite Wellness Altamonte / Tribe – Barbell
Drop Snatch (4×3 (Build))
Metcon (Weight)
Low Hang+Full Snatch+OHS
6×1 (60%+)
Metcon (No Measure)
Accumulate:
100 Reps (any core)
Barbell – Sat, Jan 14
Elite Wellness, Elite Wellness Altamonte / Tribe – Barbell
Muscle Clean (6×1 (Build))
Metcon (Weight)
Low Hang Clean & Jerk
6×1 (60%+)
Metcon (Weight)
4 Stage Clean Pull
4×3 (75% of 1RM Clean)
Barbell – Sat, Jan 7
Elite Wellness Altamonte / Tribe – Barbell
Muscle Clean (5×2 (Build))
Metcon (Weight)
Mid Hang+Low Hang+Full Clean
6×1 (60%+)
Metcon (No Measure)
3 Sets:
10/10 SA DB Upright Row
12 Banded Face Pulls
10 DB Lat Pull Overs