DAILY WORKOUT

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Sunday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAPx23:

Buy In- 1998m Row

*AMRAP remaining time:

1 Rope Climb

7 Snatch (135/95)

27ft HS Walk (10 HSPU)

18 Burpees

5 BMU

Saturday

Elite Wellness – FIT

Metcon (AMRAP – Reps)

5 Rounds:

MAX Cal Row

MAX Air Squats

MAX Bike Cal

MAX Sit Ups
*1min @ each station

*90sec rest between rounds

Saturday

Elite Wellness – CrossFit

Metcon (Weight)

Front Squat

5 @ 72.5%

4 @ 77.5%

3 @ 82.5%

5 @ 75%

4 @ 80%

3 @ 85%

Metcon (Time)

For Time

5 Rounds

6 Bar Facing Burpees

10 DB Hang Power Cleans 50s/35s

6 Bar Facing Burpees

5/4 Muscle Ups

Rest 2:00

Metcon (No Measure)

“AFTER PARTY” Complete 0-3 of the following:

1)Trap Bar Deadlift

4×15

2)For Reps

AMRAP 1:45 x 20

Row for Meters

Rest :45

3)For Completion

10 Low Ring Push Up with :03 hold at the top

5 L Sit Pullup Negatives

10 Low Ring Push Up with :03 hold at the top

5 L Sit Pullup Negatives

10 Low Ring Push Up with :03 hold at the top

4)Death by HS Walk: EMOM

Start at 10′ and add 10′ each round (do weighted if HS Walks are “easy”)

Friday

Elite Wellness – CrossFit

Metcon (Weight)

Push Jerk

5 @60%

5 @70%

AMRAP @80%
*If you get 9 reps or less, rest 3:00 and repeat

Metcon (Time)

For Time

27 Calorie Row

17 HSPU

14 Hang Power Snatch 75/60lbs

24 Calorie Row

15 HSPU

13 Hang Power Snatch 75/60lbs

21 Calorie Row

13 HSPU

12 Hang Power Snatch 75/60lbs

18 Calorie Row

11 HSPU

11 Hang Power Snatch 75/60lbs

15 Calorie Row

9 HSPU

10 Hang Power Snatch 75/60lbs
*RX+ Calorie Ski

Metcon (No Measure)

“AFTER PARTY” Complete 0-3 of the following:

1)For Time

8 Rounds

20 Heavy Double Unders

4 Clean and Jerks 235/165lbs

20 Heavy Double Unders

Rest 2:00 between rounds

then,

4 Rounds

4 Clean and Jerks 165/11lbs

20 Heavy Double Unders

4 Clean and Jerks 165/11lbs

Rest 1:00 between rounds

2)For Reps

:40 Bike for Calories

Rest 5:20

:30 Bike for Calories

Rest 6:30

:20Bike for Calories

Rest 5:40

:10 Bike for Calories

3)For Completion

Every :30 Until Failure

6 Toes to Bar

*100 rep Cap

Friday

Elite Wellness – FIT

Metcon (Weight)

EMOMx9:

Min 1- :30 Arnold Press

Min 2- :30 Arm Haulers

Min 3- :20-30 HS Hold

Metcon (Time)

5 Rounds:

60 DU

14 DB Snatch (50/35)

10 Burpees Over DB

Thursday

Elite Wellness – CrossFit

Metcon (Time)

For Time:

400/300 Cal Bike
*Every 40cal complete a fast set of Deficit Push Ups (4/2″)

*Fast meaning quick small sets (no failure)

Thursday

Elite Wellness – FIT

Metcon (Time)

For Time:

800m Run

24 DB Step Overs (20″)

4 Rope Climbs

400m Run

12 DB Step Overs (20″)

2 Rope Climbs

800m Run

24 DB Step Overs (20″)

4 Rope Climbs

400m Run

12 DB Step Overs (20″)

2 Rope Climbs

Wednesday

Elite Wellness – CrossFit

Metcon (Time)

For Time

Row 2k

40 Chest to Bar Pull Ups

20 Hang Squat Cleans (185/125)

10 Push Jerk (185/125)

14 Front Rack Walking Lunge (185/125)
*RX+ all movements at (205/145)

Metcon (No Measure)

“AFTER PARTY” Complete 0-3 of the following:

1)Deadlift

1×1 @80%

Then

2×3 @70% of 1RM

2×3 @67.5% of 1RM

2×3 @65% of 1RM

2×3 @62.5% of 1RM

2×3 @60% of 1RM

2)For Weight

Accumulate 4 Minutes of static DB Farmers holds with 100s/70s

3)For Time

50 KB Swings 70/53lbs

Rest 2:00

50 Wallballs 30/20lbs

Rest 2:00

30 KB Swings 70/53lbs

30 Wallballs 30/20lbs to 10/9′

Wednesday

Elite Wellness – FIT

Metcon (No Measure)

4 Sets:

10/10 Wolf Raises

20 Russian Twists

:30sec Hollow Hold

*Rest as needed between sets

Metcon (6 Rounds for time)

Intervals: 6 Rounds

Every 3min:

10 DB Cleans

10 Pull Ups

10 Burpees

Tuesday

Elite Wellness – CrossFit

Metcon (Weight)

Every 3:00 for 5 Rounds:

High Hang Snatch + Below Knee Snatch + Snatch

Metcon (Time)

For Time

4 Rounds

10 Back Squat (155/110)

10 Burpee Box Jump Overs (30/24)

Rest 1:00

Metcon (No Measure)

“AFTER PARTY” Complete 0-3 of the following:

1)For Completion

AMRAP 2 Minutes

Max Rep Legless Rope Climbs

Rest 5:00

2)For Completion

4 Rounds not for time

10 Back Extensions

10 Barbell Roll Outs

3)For Reps

5 Rounds

2:30 Bike @ a Reach Pace

1:00 Bike @ a Forever Pace

2:00 Bike @ a Reach Pace

1:00 Bike @ a Forever Pace

1:30 Bike @ a Reach Pace

1:00 Bike @ a Forever Pace

1:00 Bike @ a Reach Pace

1:00 Bike @ a Forever Pace

4)Overhead Barbell Carry

4×50′

Tuesday

Elite Wellness – FIT

Metcon (Weight)

3 Sets:

15 DB Front Raises

15 DB Reverse Fly’s

15 DB Lateral Raises

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

15 T2B

20 DB Floor Press

25 Cal Row

Monday

Elite Wellness – CrossFit

Metcon (Weight)

Squat Clean

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 85%

1 @ 90%

Metcon (No Measure)

EMOM 12 Minutes

1- 12 Pike Compressions

2- Side Star Plank L

3- 12 Pike Compressions

4- Side Star Plank R
*Scale to regular side plank if needed

Metcon (No Measure)

“AFTER PARTY” Complete 0-3 of the following:

1)For Time

Run 300m

18 Strict HSPU

Run 300m

15 SHSPU

Run 300m

12 Strict HSPU

Run 300m

2)For Rounds and Reps

AMRAP 30 Minutes

10 Bench Press 165/110lbs

20/16 Calorie Row

10 Toes to Bar

Rest 1:00

3)For Time

150/125m Ski

Rest :45

300/250m Ski

Rest 1:30

450/350m Ski

Rest 2:15

600/500m Ski

Rest 3:00

450/350m Ski

Rest 2:15

300/250m Ski

Rest 1:30

150/125m Ski

4)For Completion

Every 3:00 for 12:00

1 Comfortable set of Muscle Ups

then, @ 12:00

1 Max Set of Muscle Ups