DAILY WORKOUT

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Sunday

Elite Wellness – CrossFit

Metcon (Time)

3 Rounds:

50ft DB Toss (Backwards)

100m Walking Lunge

Max Plank

*Rest 1min

Saturday

Elite Wellness – FIT

Metcon (2 Rounds for time)

For Time:

21-15-9

DB Deadlift (Heavy)

Box Jumps (30/24)

*Rest 3min

For Time:

1 Mile Run

Saturday

Elite Wellness – CrossFit

Moose (Time)

Buy In: 1000m Row

10 Rounds:

7 Bar Facing Burpees

3 Thrusters (95/65)

Buy Out:

1200m MB Run (20/14)

Friday

Elite Wellness – FIT

Metcon (No Measure)

4 Rounds:

8 Elevator Push Ups

10 Dips (3/x/x/1)

*15min Cap

Metcon (AMRAP – Reps)

AMRAPx12

3-6-9-12-15-…..

DB Thrusters

T2B

Friday

Elite Wellness – CrossFit

2 Cleans+Jerk (7×1)

*Every :90sec complete a set

*start @70% of 1RM

Metcon (Time)

10 Rounds:

5 Front Squats (155/105)

5 Push Jerk

5 Strict HSPU

Thursday

Elite Wellness – FIT

Metcon (Distance)

Intervals:

E4MOM x 24min

10 Burpees

40 DU

Max Row (remaining time)

Thursday

Elite Wellness – CrossFit

Metcon (AMRAP – Reps)

EMOMx 30

:40 On/:20 Off

Row

Shuttle Run

Bike

Box Jumps

*Rest

Wednesday

Elite Wellness – FIT

Metcon (2 Rounds for reps)

Tabata:

Hollow Rocks

*Rest 2min

Tabata:

Arch Rocks

Metcon (2 Rounds for reps)

Team Up!

AMRAPx7

Max Sled Push

*Rest 3min

AMRAPx7

Max Cal Bike

Wednesdsay

Elite Wellness – CrossFit

Front Squat (8×2)

*EMOMx8 Sets

*:5 Pause on 1st rep

Metcon (Time)

5 Rounds:

7 Back Squats (185/130)

200m Run

12 T2B

*Rest 1min between Rounds

Tuesday

Elite Wellness – FIT

Metcon (AMRAP – Rounds and Reps)

AMRAPx10

5 Man Makers

15/12 Cal Row

*Rest 3min

AMRAPx10

15/12 Cal Ski

12 Pull Ups

Metcon (Weight)

3 Rounds:

12 Banded Face Pulls

10 Dual KB Upright Row

Tuesday

Elite Wellness – CrossFit

Metcon (No Measure)

4 Rounds:

20 Hollow Rocks

10 V- Ups

20 Arch Rocks

10 Superman

Metcon (Time)

For Time:

100-80-60-40-20

DU

5-10-15-20-25

Hang DB Power Cleans (50/35)

Monday

Elite Wellness – CrossFit

Power Snatch+Snatch+OHS (7×1)

*Every :90 complete a set

*start @65% of 1RM

Metcon (Time)

For Time:

100/80 Cal Row

50 OHS (95/65)

100/80 Cal Row