DAILY WORKOUT

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Thursday

Elite Wellness – FIT

Metcon (Time)

Run/Row

10×200/250

*Rest :90 between sets

Metcon (No Measure)

Extra Credit:

3 Sets:

:30(ea side) Copenhagen Plank

12(ea side) Copenhagen Lifts

Thursday

Elite Wellness – CrossFit

Metcon (2 Rounds for weight)

For Completion:

5×100 Filly Carry (50/50)

400m D-Ball Carry (Heavy)

Metcon (Time)

Extra Credit:

100 Cal Bike

Wednesday

Elite Wellness – CrossFit

High-Hang Snatch (7×3)

*E2MOMx7 Rounds

*Focus on strong pull and speed under bar

Metcon (Time)

For Time:

2 Rounds-

10 Snatch (135/95)

12 Burpees

-then-

2 Rounds-

10 Snatch (95/65)

12 Burpees

Wednesday

Elite Wellness – FIT

Metcon (No Measure)

4 Sets:

5 sK2E

7 K2E

Max T2B

*Rest :10 between movements

*Rest as need between sets

Metcon (Time)

4 Rounds:

15 Devil’s Press

15 Pull Ups

300m Run

Tuesday

Elite Wellness – CrossFit

Metcon (No Measure)

4 Rounds:

10 V-Ups

10/10 Side Taps

10/10 Rainbow Makers

10 Hollow Rocks

*15min Cap

Metcon (AMRAP – Rounds and Reps)

AMRAPx8

8 Pull Ups

200m Run

*2min Rest

AMRAPx8

8 Push Ups

250m Row

Tuesday

Elite Wellness – FIT

Metcon (No Measure)

5 Sets:

10 Bulgarian Ring Rows

(:5 Pause on last rep)

5 Tempo HSPU

Metcon (No Measure)

EMOMx15

Min 1- 12/8 Cal Bike

Min 2- 12 Floor Press

Min 3- 10-15 Box Jumps

Monday

Elite Wellness – CrossFit

Back Squat (4×10)

*Every 3min complete a set

Metcon (No Measure)

EMOMx15

Min 1- 40yd Sled Push

Min 2- 10/7 Cal Ski

Min 3- 7-10 HSPU

Monday

Elite Wellness – FIT

Metcon (No Measure)

3 Sets:

12 Dual KB Deadlift

20 Reverse Hyper Tucks

20 Banded Glute Bridges

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

20 Plate G2O

20 Sit Ups

20 Lunges

Sunday

Elite Wellness – CrossFit

Metcon (Time)

For Time:

50 Cal Row

400m Front Rack Carry (53/35)

50 Cal Row

400m Farmer Carry

50 Cal Row

Saturday

Elite Wellness – CrossFit

Metcon (Time)

Min 0:00-15:00

For Time:

5-4-3-2-1 Rope Climbs

7 Deadlift (315/220)

12 HSPU

*Rest 5min

Min 20:00-30:00

10min Max Cal Bike

Saturday

Elite Wellness – FIT

Metcon (AMRAP – Rounds and Reps)

AMRAPx10:

30 DU

20 KB/DB Snatch (50/35)

10 T2B

*Rest 4min

AMRAPx10:

10 Burpees

20 Hang KB/DB Cleans

30 Lateral Hops (Over KB/DB)

Friday

Elite Wellness – CrossFit

Clean and Jerk (1×1)

*15-20min to build to heavy single

4 Stage Clean Pull (3×3)

*90% of 1RM