DAILY WORKOUT

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Sunday

Elite Wellness – CrossFit

Metcon (Time)

4 Rounds:

10 Rotational Ball Slams

200m Run (w/ ball)

20 Slamballs

200m Run (w/o ball)

20 V-Ups

Saturday

Elite Wellness – FIT

Metcon (AMRAP – Reps)

4 Cycles:

AMRAPx5:

20/15 Cal Bike

30 DU

MAX DB Snatch
*Rest 3min between AMRAPs

Saturday

Elite Wellness – CrossFit

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Friday

Elite Wellness – FIT

Metcon (No Measure)

4 Sets:

4 HSPU Negatives (ASAP)

7 YTW’s

Metcon (AMRAP – Reps)

AMRAPx13

21-15-9

DB Thrusters (35/25)

K2E
*Once 9’s are completed start back at 21

Friday

Elite Wellness – CrossFit

Overhead Squat (5×3)

*No Tempo

*Weight= 80%

Metcon (Time)

For Time

8 Rounds:

9 Thrusters (95/65)

35 DU

Thursday

Elite Wellness – FIT

Metcon (8 Rounds for time)

E3MOMx8

10/7 Cal Ski

100m Run

10 Burpees

Thursday

Elite Wellness – CrossFit

Metcon (6 Rounds for time)

Rowing Intervals

6x750m
*Rest :45sec between sets

*Rest 3min between sets 3/4

Metcon (No Measure)

Optional:

3 Sets:

10 YTW’s

7-10 Wide Grip Strict Pull Ups

Wednesday

Elite Wellness – FIT

Metcon (No Measure)

4 Sets:

10(ea side) Straddle Pike Ups

10 Leg Lifts

MAX Flutter Kicks

Metcon (Time)

For Time:

100 Sit Ups

800m Run

60 Push ups

40 R. KBS (70/53)

5 Rope Climbs
*50 DU between each movement

Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Snatch (Full)

E2MOMx6

2 Reps (Build)

Metcon (6 Rounds for time)

6 Rounds:

Every 2min:

10 OHS (95/65)

10 T2B

Tuesday

Elite Wellness – FIT

Metcon (No Measure)

4 Sets:

12 DB Reverse Fly’s

10 DB Lat Pullovers

12 DB Tricep Ext.

Metcon (AMRAP – Reps)

EMOMx10

10 Pull Ups

MAX Half Burpees

(remaining time within min)

Tuesday

Elite Wellness – CrossFit

Metcon (No Measure)

Muscle Up Tech:

10-15min (Ring or Bar)

Metcon (Time)

5 Rounds:

7 Muscle Ups

10 D-Ball Over Shoulder

15/10 Cal Bike
*Rest 2min between rounds

Monday

Elite Wellness – FIT

Metcon (Weight)

3 Sets:

10 Cyclist Squats

10/10 Banded Split Squats

10/10 SL Glute Bridge (Pause at Top)

Metcon (Time)

4 Rounds:

20 Jumping Squats

250m Row

20 Lunges

250m Row