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