DAILY WORKOUT

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Sunday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAPx25

1k Run

14 DB Step Overs (20″)

10 Renegade Rows

Saturday

Elite Wellness – CrossFit

Metcon (Weight)

Tempo Front Squat

5×3
*Start around 60% and build each set.

3-seconds down, full pause, stand up fast.

Metcon (AMRAP – Rounds and Reps)

AMRAPx16:

10 Burpees

20 Wallballs (20/14)

*Rest 1min between rounds

Metcon (No Measure)

“AFTER PARTY” (Complete 0-1 of the following):

1)AMRAP 1 Minute x 3

Max Distance Row

Rest :30

then,

AMRAP 1:30 x 3

Max Distance Row

Rest :45

then,

AMRAP 2 Minutes x 2

Max Distance Row

Rest 1:00

then,

AMRAP 4 Minutes

Max Distance Row

Rest 2:00

then,

AMRAP 2 Minutes x 2

Max Distance Row

Rest 1:00

then,

AMRAP 1:30 x 3

Max Distance Row

Rest :45

then,

AMRAP 1 Minute x 3

Max Distance Row

Rest :30

2)EMOM 15 Minutes, rotating:

1- 8 Split Squats right (moderate load)

2- 8 Split Squats left

3- 25 GHD Sit Ups

4- Dead Hang

5- Rest

Saturday

Elite Wellness – FIT

Metcon (Time)

For Time: w/partner

200 Wallballs (20/14)

150 KB Swings (53/35)

100 Burpees

50 Pull Ups

Friday

Elite Wellness – FIT

Metcon (Weight)

4 Sets:

7-10 Chin Ups/Supinated Ring Rows

8/8 Filly Press

Metcon (Time)

10 Rounds:

100m Run

1 Rope Climb

Friday

Elite Wellness – CrossFit

Metcon (Weight)

Deadlift

2×10
*First set should be doable but still heavy

*Second should be very challenging

Metcon (No Measure)

Every 2 Minutes for 16 Minutes

12/8 Calorie Bike

Metcon (No Measure)

“AFTER PARTY” (Complete 0-1 of the following):

1)For Time

21-15-9

Power Clean 165/115lbs

Bar Muscle Up

2)EMOM 12 Minutes, rotating:

1- :30 Max V-Ups

2- 25 DB Strict Press (light weight, speedy reps)

3- Lunge Hold right

4- Lunge Hold left

Thursday

Elite Wellness – FIT

Metcon (2 Rounds for distance)

AMRAPx15

2k Row

*Remaining time MAX Distance Bike

*Rest 5min

AMRAPx15

5k Bike

*Remaining time MAX Distance Row

Thursday

Elite Wellness – CrossFit

Metcon (Weight)

EMOMx10

2 Power Snatches (75-85%)

Metcon (AMRAP – Rounds and Reps)

AMRAPx15:

15 Burpee Over DB

20 DB Snatches (50/35)(RX+ 70/50)

*Rest 1min after each round

Metcon (No Measure)

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

1)Rotating Every :90 until a total of 15/13.5K is completed

-Bike Meters

-Row Meters

-Ski Meters

Rest :90

2)Every :45 for 6:45 – Rotate Movements (3 sets of each)

Max Rep Box Jump Overs 30/24″

Max Rep Push Press 115/80lbs

Max Distance HS Walk

3)EMOM 16 Minutes

1- 1 Set of Strict Pull Ups*

2- 16 (8/8) Front Rack Lunge (light moderate load)

3- Plank

4- Rest

Wednesday

Elite Wellness – FIT

Metcon (No Measure)

4 Sets:

:30 Side Plank (ea. side)

1min Plank

:30 Hollow Hold

Metcon (Time)

4 Rounds:

15 HSPU

25 Slamballs

100m Waiter Carry (53/35)

Wednesday

Elite Wellness – CrossFit

Metcon (Time)

For Time:

50/40-35/28-20/16-35/28-50/40 (M/F)

Cal Bike

Cal Row (RX+ Ski)

Metcon (No Measure)

“AFTER PARTY” (Complete 0-1 of the following):

1)Until 150/125 C2 Bike Calories are completed:

AMRAP 5 Minutes

25′ Duck Walk

10 Scap Push Ups

25′ Inch Worm

10 Scap Pull Ups

*Accumulate calories in remaining time

Tuesday

Elite Wellness – CrossFit

Metcon (Time)

For Time:

26/20 Calorie Bike

13 Squat Snatch 135/95lbs

22/17 Calorie Bike

11 Squat Snatch 135/95lbs

18/14 Calorie Bike

9 Squat Snatch 135/95lbs

14/11 Calorie Bike

7 Squat Snatch 135/95lbs

10/8 Calorie Bike

5 Squat Snatch 135/95lbs

Metcon (No Measure)

EMOMx10:

Min 1- :10sec L-Sit+8 Straight Leg Lifts

Min 2- :20-30sec D-Ball Hold

Metcon (No Measure)

“AFTER PARTY” (Complete 0-1 of the following):

1)AMRAP :60 x 3

Ski for Distance

Rest 2:00

AMRAP :45 x 6

Ski for Distance

Rest :90

AMRAP :30 x 3

Ski for Distance

Rest 1:00

2)5 Rounds:

50 DU

20 Pull ups

10 DB Burpee Step Overs (24/20)(50/35)

Monday

Elite Wellness – FIT

Metcon (Weight)

EMOMx12

Min 1- 12-15 D-Ball Squats

Min 2- Wall Sit (Entire Minute)

Min 3- Rest

Metcon (Time)

For Time:

15-12-9-6-3

DB Thrusters

*300m Run after each set

Monday

Elite Wellness – CrossFit

Metcon (Weight)

Back Squat

Build to 80-90% of 1RM

-then-

10×3 @55%
*Complete 10×3 as an EMOM

Metcon (Time)

For Time:

30-20-10

Thrusters (95/65)

Lateral Burpees Over Bar

Metcon (No Measure)

“AFTER PARTY” (Complete 0-1 of the following):

1)3 Rounds:

25 Cal Row

25 T2B

*Rest :30 between rounds

2)For Time

20/15 Calorie Ski

30/32 Calorie Bike

20/15 Calorie Ski

Rest 2:00

30/32 Calorie Bike

20/15 Calorie Ski

30/32 Calorie Bike

Rest 2:00

30/24 Calorie Ski

45/35 Calorie Bike

30/24 Calorie Ski

Rest 3:00

45/35 Calorie Bike

30/24 Calorie Ski

45/35 Calorie Bike

Rest 3:00

40/32 Calorie Ski

60/45 Calorie Bike

40/32 Calorie Ski

Rest 4:00

60/45 Calorie Bike

40/32 Calorie Ski

60/45 Calorie Bike

3)4 rounds

:30 Max GHR (15 rep cap)

:30 Rest

Then,

4 rounds

:30 FS Handstand Hold or HS Hold

:30 Rest

Then,

4 rounds

:30 Farmer Hold (AHAP)

:30 Rest