DAILY WORKOUT

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FIT – Fri, Feb 3

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (No Measure)

3 Rounds:

8/8 Filly Press

10 YTW’s

:30 Shoulder Taps

Metcon (Time)

100-80-60-40-20

DU

5-10-15-20-25

Hang DB C&J (50/35)

FIT – Thu, Feb 2

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (No Measure)

Running Clock:

Min 0- 1 Mile

Min 10- 800

Min 15- 400

Min 20- 1 Mile

Min 30- 800

Min 35- 400

FIT – Wed, Feb 1

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (Weight)

3 Rounds:

100m Waiter Carry

100m Dbl. Front Rack Carry

100m Farmer Carry

Metcon (AMRAP – Rounds and Reps)

AMRAPx18

Buy In: 200m Walking Lunge

AMRAP

20 Weighted Sit Ups

10 Burpee Box Jumps

FIT – Tue, Jan 31

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (No Measure)

EMOM 24 Minutes:

Min 1- 12 Cal Ski

Min 2- 12 Farmer Hold Step Ups

(20″ box everybody)

Min 3- 12 Pull Ups

Min 4- Rest

Metcon (No Measure)

4 Rounds: if time

:30 Active Hang

20 Banded Lat Pull Downs (Controlled)

20 Hollow Rocks

FIT – Mon, Jan 30

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (No Measure)

3 Rounds:

8 KB Taters

8/8 Split Stance Deadlift

10/10 SL Glute Bridge

Metcon (Time)

5 Rounds:

20 Goblet Squats

500m Row (Sprint)

*1min Rest between Rounds

CrossFit – Sun, Jan 29

Elite Wellness – CrossFit

Metcon (Time)

4 Rounds:

10 Sandbag Over Shoulder

12 Burpees

10 Sandbag Squats

400m Run

FIT – Sun, Jan 29

Elite Wellness – FIT

Metcon (Time)

4 Rounds:

10 Sandbag Over Shoulder

12 Burpees

10 Sandbag Squats

400m Run

Barbell – Sat, Jan 28

Elite Wellness, Elite Wellness Altamonte / Tribe – Barbell

Snatch Balance (4×3 (Build))

Metcon (Weight)

Snatch Pull+Power Snatch

6×2+1 (60%+)
*2 Pulls+1 Power Snatch

Metcon (Weight)

4 Stage Snatch Pull

4×3 (75%+)

FIT – Sat, Jan 28

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (Time)

5 Rounds:

30/25 Cal Bike

20 Plate G2O

15 Knees to Elbow

10 Lunges (w/plate)

Barbell – Sat, Jan 21

Elite Wellness, Elite Wellness Altamonte / Tribe – Barbell

Drop Snatch (4×3 (Build))

Metcon (Weight)

Low Hang+Full Snatch+OHS

6×1 (60%+)

Metcon (No Measure)

Accumulate:

100 Reps (any core)

Barbell – Sat, Jan 14

Elite Wellness, Elite Wellness Altamonte / Tribe – Barbell

Muscle Clean (6×1 (Build))

Metcon (Weight)

Low Hang Clean & Jerk

6×1 (60%+)

Metcon (Weight)

4 Stage Clean Pull

4×3 (75% of 1RM Clean)

Barbell – Sat, Jan 7

Elite Wellness Altamonte / Tribe – Barbell

Muscle Clean (5×2 (Build))

Metcon (Weight)

Mid Hang+Low Hang+Full Clean

6×1 (60%+)

Metcon (No Measure)

3 Sets:

10/10 SA DB Upright Row

12 Banded Face Pulls

10 DB Lat Pull Overs