Tuesday
Elite Wellness – CrossFit
Push Jerk + Split Jerk ((2+1) x 5 sets)
Metcon (Time)
Six rounds for time:
3x Rope Climb, 15-ft
6x Strict Handstand Push-up
60-ft Sled Push @ (6×45/4×45-lbs.)
Tuesday
Elite Wellness – FIT
Metcon (7 Rounds for time)
Every two minutes, for eight minutes:
8x Semi-supinated Deficit Push-up [2:1:X:1]
12x Banded Face Pull
Seven rounds, each for time:
10/7-cal Echo Bike @ RPE 9-10
40-yard Sled Push @ RPE 9-10
7x Pull-up @ RPE 9-10
Rest three minutes between rounds.
Tuesday
Elite Wellness – Hybrid
Metcon (7 Rounds for time)
Every two minutes, for eight minutes:
8x Semi-supinated Deficit Push-up [2:1:X:1]
12x Banded Face Pull
Seven rounds, each for time:
10/7-cal Echo Bike @ RPE 9-10
40-yard Sled Push @ RPE 9-10
7x Pull-up @ RPE 9-10
Rest three minutes between rounds.
Monday
Elite Wellness – CrossFit
Metcon (3 Rounds for time)
Three rounds, each for time:
15/10-cal Ski Erg
15x Box Jump-over, 24/20-inches
30x Wall Ball @ 20/14-lbs.
Rest two minutes between rounds
Monday
Elite Wellness – FIT
Metcon (8 Rounds for time)
Every three minutes, for 12 minutes:
6ea Dumbbell Bulgarian Split Squat [2:0:X:1]
6x Glute Bridge Walk-Out
Eight rounds, each for time:
12x Dual Kettlebell Deadlift @ RPE 7-8
9x Burpee-over Kettlebell @ RPE 7-8
60-yard Suicide Run (10-20-yards) @ RPE 7-8
Rest two minutes between rounds.
Monday
Elite Wellness – Hybrid
Metcon (8 Rounds for time)
Every three minutes, for 12 minutes:
6ea Dumbbell Bulgarian Split Squat [2:0:X:1]
6x Glute Bridge Walk-Out
Eight rounds, each for time:
12x Dual Kettlebell Deadlift @ RPE 7-8
9x Burpee-over Kettlebell @ RPE 7-8
60-yard Suicide Run (10-20-yards) @ RPE 7-8
Rest two minutes between rounds.
Sunday
Elite Wellness – Hybrid
Metcon (Time)
Three rounds for time:
20x Kettlebell Swing @ 53/35-lbs.
20x AbMat Sit-up
20x Sumo Deadlift High-Pull @ 75/55-lbs.
20x Tuck-up
20x Medicine Ball Clean @ 20/14-lbs.
20x V-up
Sunday
Elite Wellness – CrossFit
Metcon (Time)
Three rounds for time:
20x Kettlebell Swing @ 53/35-lbs.
20x AbMat Sit-up
20x Sumo Deadlift High-Pull @ 75/55-lbs.
20x Tuck-up
20x Medicine Ball Clean @ 20/14-lbs.
20x V-up
Saturday
Elite Wellness – CrossFit
Metcon (12 Rounds for reps)
12 Cycles
Complete as many repetitions as possible in one minute:
120m Shuttle Run (10-meter x 12 lengths)
Max Rep Push-up
Rest two minutes between cycles
Workout courtesy of CrossFit Linchpin
Saturday
Elite Wellness – FIT
Every: Metcon (8 Rounds for time)
Every three minutes, for 12 minutes:
100-ft Dumbbell Walking Lunge
Eight rounds, each for time:
10/7-cal Ski Erg @ RPE 7-8
20-yard Sled Drag @ RPE 7-8
3x Slam Ball Ground to Over-the-Shoulder @ RPE 7-8
Rest two minutes between rounds.
Saturday
Elite Wellness – Hybrid
Every: Metcon (8 Rounds for time)
Every three minutes, for 12 minutes:
100-ft Dumbbell Walking Lunge
Eight rounds, each for time:
10/7-cal Ski Erg @ RPE 7-8
20-yard Sled Drag @ RPE 7-8
3x Slam Ball Ground to Over-the-Shoulder @ RPE 7-8
Rest two minutes between rounds.