DAILY WORKOUT

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Wednesday

Elite Wellness – FIT

Metcon (No Measure)

3 Sets:

:20-30 Weighted Hollow Hold (Dual KB)

10 Hanging Leg Lifts (Strict)

30 Russian Twists

Metcon (AMRAP – Rounds and Reps)

AMRAPx16:

5 ManMakers

20 Alt. V-Ups

5 ManMakers

10 HSPU or 3 Wall Walks

Wednesday

Elite Wellness – CrossFit

Power Clean (5×4)

*E2MOM complete a set

*Build throughout sets

*Does not need to be TNG/Unbroken

Metcon (AMRAP – Reps)

AMRAPx15

10-8-6-4-2-AMRAP

Cleans

M-(135/155/175/195/205/225)

W-(95/110/125/135/145/155)

*50 DU between each set

Tuesday

Elite Wellness – FIT

Metcon (No Measure)

4 Sets:

4 Pull Up Negative (:3-5sec Negative)

10 YTW’s

Metcon (Time)

“Helen” (w/Row)

3 Rounds:

500m Row

21 KBS (53/35)

12 Pull Ups

Tuesday

Elite Wellness – CrossFit

Metcon (AMRAP – Reps)

3 Sets- :40on/:30off

Hollow Rock

Superman (Reps)

Superman Plank

Metcon (AMRAP – Reps)

E4MOMx4 Rounds:

400m Run

Max Burpees (Remaining Time)

Monday

Elite Wellness – FIT

Metcon (Weight)

4 Sets:

:30-45 Wall Sit (if able use weight)

15 DB Hamstring Curls

10 Dual KB/DB Cyclist Squats

Metcon (No Measure)

EMOMx15:

Min 1- 40yd Sled Push

Min 2- :20 Bike (Push It!)

Min 3- :30 DU

Monday

Elite Wellness – CrossFit

Front Squat (4×8)

*E3MOM complete a set

*All sets 73%+

Metcon (Time)

For Time:

9-15-21-27

OHS (95/65)

C2B

Sunday

Elite Wellness – Home WOD

Metcon (No Measure)

Rest/Make Up Day

Sunday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAPx25

Buy In: 100 Sit Ups

AMRAP:

21 DB Snatch (50/35)

15 Weighted Step Overs (20″)

9 Ring Dips

1k Bike

Saturday

Elite Wellness – FIT

Metcon (No Measure)

Tabata- :20on/:10off

Battle Ropes (any variation)

Russian Twists

Plate G2O

Mountain Climbers

Bike
*Rest 1min between movements

*Finish movement in full before moving to next

Friday

Elite Wellness – CrossFit

Push Jerk (4/4/3/3/2/1)

*E2MOM complete a set

*Build to a heavy single for the day

Metcon (Time)

3 Rounds:

20 Deadlift (185/125)

15/10 Cal Bike

20 DB Front Rack Lunge

15/10 Cal Bike

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:

300m Run

14 DB Snatch

10 Burpees Over DB

Thursday

Elite Wellness – CrossFit

Metcon (Time)

3 Rounds:

1200m Row

200m DBall Carry(Odd Object)