DAILY WORKOUT

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Monday

Elite Wellness – CrossFit

Clean (6×3)

*Sets:

1×3@72.5%

2×3@75%

1×3@77.5%

1×3@80%

1×3@72.5%

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

4 Box Jump All the Way Overs 24/20″

2 Burpee Muscle Ups

Metcon (No Measure)

“After Party”- Complete 0-2 of the following:

1)For Time

30/21 Calorie Bike

Rest :60

40/28 Calorie Bike

Rest :90

50/35 Calorie Bike

Rest 2:00

60/42 Calorie Bike

Rest 2:30

50/35 Calorie Bike

Rest 2:00

40/28 Calorie Bike

Rest :90

30/21 Calorie Bike

2)Until you reach 75 Reps OR 7 Total Sets

1 Big Set of Strict HSPU

Rest 3:00

3)EMOM 15 Minutes

1- 12 KB Bench AHAP

2- 100′ Dual KB OH Carry

3- Side Plank left

4- Side Plank right

5- Rest

4)40 Rope Climbs

Every 2:00 beginning at 2:00, perform 70 Double Unders

20 minute cap

Monday

Elite Wellness – FIT

Metcon (No Measure)

E3M for 4 Sets:

14 Weighted Step Ups

14 Pike Ups

Plank (in remaining time)

Metcon (Time)

7 Rounds:

150/100m Row

12 Slamballs
*Rest :30sec between rounds

Sunday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAPx21:

20 MB Cleans (20/14)

40 Double Unders

100m Run
*Rest 1min between rounds

Saturday

Elite Wellness – CrossFit

Metcon (Time)

For Time: 15 Rounds

15 Cal Bike

10 Push Ups

10 Weighted Sit Ups (RX+= GHD)

Metcon (No Measure)

“After Party”- Complete 0-4 of the following:

1)Push Press

10×3 @60%

2)E3M for 18min: (Complete the Complex)

Mid Hang Power Clean+Jerk+Low Hang Power Clean+Jerk+Power Clean+Jerk

3)8 Rounds

HS Walk Box Drill

Rest as needed

Set up a 10’x10′ box and HS walk around it. Alternate directions each round.

4)AMRAP 36 Minutes

300m Run

Rest 1:30

5)2 Rounds

200m Empty Sled Push

6 Squat Snatch (135/95) (RX+=185/130)

Rest 3:00

6 Squat Snatch (135/95) (RX+=185/130)

200m Empty Sled Push

Rest 3:00

Saturday

Elite Wellness – FIT

Metcon (Time)

7 Rounds:

400m Run

29 DB Squats (40/25)

Friday

Elite Wellness – CrossFit

Clean Pull (4×5)

*All sets at 90% of 1RM Clean

Metcon (Time)

For Time

30 Calorie Row

30 Thrusters 105/75lbs

25 Calorie Row

25 Thrusters 105/75lbs

*Rest 3min

20 Calorie Row

20 Thrusters 105/75lbs

15 Calorie Row

15 Thrusters 105/75lbs

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)4 Rounds

30 KB Swings 70/53lbs

20 Toes to Bar

10 Bar Facing Burpees

2)2 Rounds

3500/3200m Ski

Rest 4:00

3)EMOM 12 Minutes, rotating:

1- 10 Barbell Sit Ups (empty bar)

2- 30 Banded Hamstring Curl (very light band, speedy reps)

3- Chin Over Bar Hold

4)Climb the Ladder (Until you reach 30 total reps)

1-2-3-4-etc (unbroken sets)

(MAX is 2 reps into round of 8)

Friday

Elite Wellness – FIT

Metcon (Weight)

3 Rounds:

20yd Sled Row

12-15 DB Reverse Fly’s

12-15 DB Chest Fly’s

Metcon (5 Rounds for time)

E3M for 5 Sets:

11/9 Cal Bike

Burpee Broad Jump

*Length of turf

Thursday

Elite Wellness – CrossFit

Metcon (Time)

For Time:

7000/6000m Row
*Every 700m complete a FAST set of sHSPU

Metcon (No Measure)

“After Party”-

1)On a 30 Minute Running Clock

40/30 Calorie Bike @ Forever Pace

10 Banded Pull Ups

25′ Duck Walk Forward

25′ Duck Walk Backwards

10 Band Pull Aparts

Thursday

Elite Wellness – FIT

Metcon (AMRAP – Rounds and Reps)

AMRAPx30

1k Bike

500m Row

400m Run

Wednesday

Elite Wellness – CrossFit

Mid Hang Snatch (1×3)

*Complete a set every 2min for 6 sets

*Log heaviest set

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

MAX Burpee Box Jump Overs (20″)
*Starting @ 0:00 mark:

6/4 Cal Bike every minute

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)Back Squat

3×10 60-70%

2)For Reps

7:00 Max Calorie Row

7:00 Max Calorie Bike

Rest 1:30

5:00 Max Calorie Bike

5:00 Max Calorie Row

Rest 1:30

3:00 Max Calorie Row

3:00 Max Calorie Bike

Rest 1:30

3:00 Max Calorie Bike

3:00 Max Calorie Row

Rest 1:30

5:00 Max Calorie Row

5:00 Max Calorie Bike

Rest 1:30

7:00 Max Calorie Bike

7:00 Max Calorie Row

3)For Time

30 Double DB Front Squats 70s/50s

30 Strict HSPU

90 Double Unders

Rest 2:00

20 Double DB Front Squats 70s/50s

20 Strict HSPU

60 Double Unders

Rest 1:00

10 Double DB Front Squats 70s/50s

10 Strict HSPU

30 Double Unders

4)EMOM 10 Minutes

1 Legless Rope Climb AFAP

Wednesday

Elite Wellness – FIT

Metcon (No Measure)

3 Rounds:

16 Hip to Halo

12 Strict Hanging Leg Lifts

14 V-Ups

Metcon (AMRAP – Rounds and Reps)

AMRAPx13

40 Double Unders

10 D-Ball Over Shoulder

40 Double Unders

100m D-Ball Carry

Tuesday

Elite Wellness – CrossFit

Push Press (3×10)

*All sets between 60-70%

Metcon (Time)

8 Rounds

5 Chest to Bar Pull Ups

10 DB Snatch (50/35)

15 Wallballs (20/14)
*17min Cap

Metcon (No Measure)

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

1)EMOM 4 Minutes

Run 100m

3 Deadlifts @ 75%

Rest 3:00, then starting at the 7:00 mark:

Every 1:30 for 6:00 (4 rounds)

Run 200m

2 Deadlifts @ 80-85%

Rest 3:00, then at the 13:00 mark:

Every 2 Minutes for 8 Minutes (4 rounds)

Run 300m

1 Deadlift @ 85%+

2)6 Rounds

250/200m Bike

Rest 1:30

4 Rounds

500/450m Bike

Rest 2:00

2 Rounds

750/650m Bike

Rest 2:30