DAILY WORKOUT

.

Claim Your Free Trial

Wednesday

Elite Wellness – CrossFit

Deadlift (1×5)

*Build to a heavy 5 rep TNG set

Metcon (Time)

8 Rounds:

9/6 Cal Bike

12 KB Snatch (53/35)(RX+=70/53)
*RX+= 10 Rounds

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)Death By Rope Climbs

2)EMOM 5 Minutes

2 Power Position Snatch + 1 Above Knee Snatch

Every :90 for 5 Rounds

2 Above Knee Snatch + 1 Below Knee Snatch

Every 2:00 for 5 Rounds

2 Below Knee Snatch + 1 Snatch

3)For Time

41/33 Calorie Ski

19 Front Squats 205/140lbs

41/33 Calorie Ski

Rest 4:00

41/33 Calorie Ski

14 Front Squats 235/160lbs

41/33 Calorie Ski

Rest 4:00

41/33 Calorie Ski

9 Front Squats 255/170lbs

41/33 Calorie Ski

Wednesday

Elite Wellness – FIT

Metcon (Calories)

7 Rounds:

:15sec Bike Sprint

:45sec Sandbag Hold
*Rest 2min between rounds

Metcon (No Measure)

Coaches Choice:

Core 100 Reps

Tuesday

Elite Wellness – CrossFit

Back Squat (1×3)

*Complete as an EMOM until failure

*Start at 70% of 1RM

*Add 10lbs after every successful set

Metcon (Calories)

6 Rounds: Every 3min

:15sec Bike Sprint
*Full Send each round!

Metcon (No Measure)

“After Party”- Complete 0-2 of the following:

1)For Time

50′ Double DB OH Walking Lunge (50/35)

20 Burpees to a 12″” Target

50′ Double DB OH Walking Lunge

20 Burpees to a 12″” Target

50′ Double DB OH Walking Lunge

2)5 Rounds

10-20 UB Deficit HSPU 2″”

Rest as needed to repeat set

3)AMRAP 37 Minutes

100m Sandbag Run 70/50lbs

15 Thrusters 75/55lbs

100m Sandbag Run 70/50lbs

12 Toes to Bar

Rest 2:00

4)Every 4:00 for 16:00

12 GHD

20 (10/10) Back Rack Box Step Ups (light weight)

Max UB Dumbbell OverHead Hold AHAP (1:00 cap)

Tuesday

Elite Wellness – FIT

Metcon (No Measure)

5 Rounds:

:12sec Strict Press

:48 PVC Strict Press (Slow)

Metcon (Time)

For Time:

30-25-20-15-10

Cal Row

Burpees

Monday

Elite Wellness – CrossFit

Snatch (6×1)

*Complete 1 rep every 2min for 6 sets

*Start at 80% of 1RM

*Add 10/5lbs after every successful lift

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

14 Push Press 135/100lbs

200m Run

7 Sandbag Over Shoulder 150/100lbs

200m Run

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)For Time

400/360 Calorie Row

2)AMRAP 1 Minute x 7

21 Double Unders

MAX Hang Power Cleans (185/130)

Rest 1:00

3)AMRAP 7 Minutes

4 UB Muscle Ups

*40 Rep Cap

Monday

Elite Wellness – FIT

Metcon (No Measure)

4 Sets:

10/10 Banded Split Squats

8/8 SL RDL

:30-1min Wall Sit

Metcon (8 Rounds for time)

Every 2min for 16min:

10 DB Thrusters

10 Box Jumps (24/20)

*Rest in remaining time

Sunday

Elite Wellness – CrossFit

Metcon (6 Rounds for time)

Every 4 Minutes for 6 Rounds:

40yd Sled Push

200m Run

12 Slamballs

Saturday

Elite Wellness – FIT

Metcon (Time)

For Time:

20 DB Deadlifts (Heavy)

400m Run

20 KB Swings (70/53)

400m Run

20 DB Squats

400m Run

20 Burpees

400m Run

20 Pull Ups

400m Run

20 Box Jumps (24/20)

400m Run

20 DB Cleans

400m Run

Saturday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

30 Toes to Bar

12 DB Snatch (50/35)(RX+=70/50)

30 Double Unders

9 Wall Walks

12 DB Snatch (50/35)(RX+=70/50)

30 Double Unders

*Rest 4min (@22min mark):

For Time:

60/45 Cal Bike

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)AMRAP 5 Minutes

15 Power Snatch 75/60lbs

15 Power Snatch 135/100lbs

15 Power Snatch 165/110lbs

AMRAP Power Snatch 185/125lbs

Rest 5:00

AMRAP 5 Minutes

15 Clean and Jerk 95/70lbs

15 Clean and Jerk 155/100lbs

15 Clean and Jerk 185/110lbs

AMRAP Clean and Jerk 205/140lbs

2)3 Rounds

3 Sandbag Cleans (150/100)

Ski 400m

2 Sandbag Cleans (150/100)

Ski 400m

1 Sandbag Clean (150/100)

Rest 2:00

3)Every 3:00 for 12:00

6 Strict Tempo Chin Ups (supinated grip)

3 Wall Walks

Friday

Elite Wellness – FIT

Metcon (No Measure)

3 Sets:

5 Pull Up Negatives (ASAP)

12 Bent Over Rows

Metcon (AMRAP – Reps)

EMOM 15 Minutes

Min 1: 10-20 Push Ups

Min 2: MAX Burpees

Min 3: Rest

Friday

Elite Wellness – CrossFit

Clean Grip Deadlift (7×1)

*All sets at 110%+ of 1RM

Metcon (AMRAP – Rounds and Reps)

Every 3 Minutes Until Failure

Row 16/13 Calories

13 Front Squats 115/80lbs

2 Muscle Ups
*Add 2 Muscle Ups each round

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)AMRAP 9 Minutes

12/9 Calorie Bike

50′ DB Front Rack Walking Lunge (50/35)

12 Burpee Box Jump Overs (24/20)

2)AMRAP 7:00/8:00 x 3

Max Distance Row

Rest 5:00

3)6 Rounds:

HS Walk Obstacle (Practice)

4)EMOM 12 Minutes, rotating:

1- 10 Barbell Sit Ups (empty bar)

2- 30 Banded Hamstring Curl (very light band, speedy reps)

3- Chin Over Bar Hold

Thursday

Elite Wellness – FIT

Metcon (Distance)

For Distance

5min Row

5min Bike

*Rest 1:30

3min Row

3min Bike

*Rest 1:30

3min Bike

3min Row

*Rest 1:30

5min Bike

5min Row