Sunday
Elite Wellness – CrossFit
Metcon (Time)
3 Rounds:
40/30 Cal Bike
40yd Sled Push
14 DB Weighted Step Overs
*Rest 3min between rounds
Saturday
Elite Wellness – FIT
Metcon (2 Rounds for reps)
Min 0:00-12:00
For Time:
10-8-6-4-2
DB Thrusters (50/35)
*50 DU between each set
Min 12:00-25
AMRAPx13
10 Renegade Rows(w/Push Up)
10 T2B
10 Cal Row
Saturday
Elite Wellness – CrossFit
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Friday
Elite Wellness – CrossFit
Overhead Squat (5×5)
*Tempo= (x/2/x/x/)
*Weight= 62.5% of 1RM
Metcon (AMRAP – Reps)
EMOMx12:
Min 1- :30 T2B
Min 2- :30 Burpees
Min 3- :30 Hollow Rocks
Min 4- :30 Box Jumps (24/20)
Thursday
Elite Wellness – CrossFit
Metcon (6 Rounds for reps)
Rowing Intervals
6x500m (MAX Effort)
*Rest 1min between rounds
*Rest 3min between 3/4
*Score is each separate round
Metcon (Weight)
3 Sets:
10 DB High Pulls (:2sec Negative)
20 DB OH Tricep Ext.
30 Hammer Curls (15 Reps each)
*This is OPTIONAL
*I know some people like this as beach body day
Thursday
Elite Wellness – FIT
Metcon (Time)
2 Rounds:
20 DB Push Press
30 Single DB Box Step Up
40 Burpees
50/35 Cal Row
Wednesday
Elite Wellness – CrossFit
Metcon (Weight)
High Hang Snatch
E2MOMx5
3 Reps (Build)
Metcon (Time)
For Time:
20-18-16-14-12-10
HSPU
10-8-6-4-2-1
Snatch
M-(95/115/135/145/155/165)
W-(65/75/95/100/110/115)
Wednesday
Elite Wellness – FIT
Metcon (No Measure)
4 Sets:
10 Strict Hanging Leg Raises
10 V-Ups
3 Dragonfly’s
Metcon (Time)
5 Rounds:
20 Wallballs
15/12 Cal Bike
10 Pull Ups
Tuesday
Elite Wellness – CrossFit
Metcon (No Measure)
4 Sets:
3 Position Dips Hold
(:10sec each position)
(Goal is all 3 at once)
Metcon (Weight)
EMOMx16:
Min 1- 10 Alt. DB Snatch (70/50)
Min 2- 5 BMU
Min 3- 60 DU
Min 4- Rest
Tuesday
Elite Wellness – FIT
Metcon (4 Rounds for reps)
4 Sets:
MAX Ring Rows (2/x/2/x)
*Rest 2min between sets
Metcon (Weight)
EMOMx15
Min 1- 20yd Sled Drag (Backwards)
Min 2- 40 DU
Min 3- 6 Sandbag Over Shoulder
Monday
Elite Wellness – FIT
Metcon (Weight)
4 Sets:
10 Dual KB Squats
6 Seated Box Jumps
Metcon (AMRAP – Rounds and Reps)
AMRAPx14
8 SA DB Clean & Jerk (L)(50/35)
12 Box Jumps
8 SA DB Clean & Jerk (R)(50/35)
200m Run
Monday
Elite Wellness – CrossFit
Shoulder Press (4×6)
2×6 @80%
1×6 @85%
1xMAX Reps @85%
Metcon (AMRAP – Rounds and Reps)
AMRAPx10
10 Russian Push Ups
10 R. KBS (70/53)
20 Russian Twist (30/20)