DAILY WORKOUT

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Sunday

Elite Wellness – CrossFit

Metcon (Time)

5 Rounds:

15/10 Cal Bike

10 Burpees

*Rest 4min

For Time:

1 Mile Run

Saturday

Elite Wellness – FIT

Metcon (2 Rounds for time)

Min 0:00-10:00

AMRAPx8

5 Pull Ups

10 Push Ups

15 Air Squats

Min 10:00-20:00

For Time:

2k Row (9min CAP)

Min 20:00-Finish

For Time:

21-15-9

Goblet Lunges (53/35)

KB Swings

Saturday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds)

“Orbison”

EMOMx20:

4 Burpees

6 Air Squats

8 Sit Ups
*All movements complete within each minute

Friday

Elite Wellness – FIT

Metcon (AMRAP – Reps)

Tabata: (:20on/:10off)

Plate G2O

Sit Ups

Battle Ropes

Toe Taps (to plate)

DU

*Rest 2min between Tabata’s

Friday

Elite Wellness – CrossFit

Overhead Squat (5×5)

*Tempo- (2/2/x/x)

*Weight- 60%+

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

30/25 Cal Row

10/10 SA DB OHS (50/35)

20 Pull Ups

Thursday

Elite Wellness – FIT

Metcon (No Measure)

EMOMx30

Min 1- :40sec Ski

Min 2- :40sec Bike

Min 3- :40sec Row

Thursday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAPx30

400m Run

20 Burpees

40yd Sled Push

*Rest :90sec after each round

Wednesday

Elite Wellness – FIT

Metcon (Weight)

4 Sets:

10/10 Wolf Raises

20 Russian Twists

:30sec Hollow Hold

*Rest as needed between sets

Metcon (6 Rounds for time)

Intervals: 6 Rounds

Every 3min:

12 Alt. DB Snatch

10 T2B

10 Burpees

Wednesday

Elite Wellness – CrossFit

Metcon (Time)

For Time:

50/40 Cal Bike

50 Box Jumps (24/20)

50 Hang Power Cleans (115/75)

30/25 Cal Bike

30 Box Jump Overs (24/20)

30 Power Cleans (135/95)

15/10 Cal Bike

15 Burpee Box Jump Overs (24/20)

15 Cleans (155/110)

Tuesday

Elite Wellness – CrossFit

Metcon (Weight)

4 Sets:

7-10 Dips

(:10-15sec Hold on Last Rep at Full Ext.)

Metcon (Weight)

EMOMx16

Min 1- 20-25 Air Squats

Min 2- 15-20 Russian KBS (70-53)

Min 3- :30-45sec Plank Hold

Min 4- Rest

Tuesday

Elite Wellness – FIT

Metcon (Weight)

3 Sets:

12 DB Lat Pull Overs

12 Dips

12/12 DB Bent Over Rows

Metcon (AMRAP – Rounds and Reps)

AMRAPx14

2 Rope Climbs

15 Box Jumps

200m Run

Monday

Elite Wellness – CrossFit

Shoulder Press (4×8)

3×8 @70%

1×8 @70%+

Metcon (Time)

For Time:

100-75-50-25

DU

5-10-15-20

S2O (95/65)
*Rest 2min and ladder back

*16min Cap

*2nd time around rep scheme is

25-50-75-100

DU

20-15-10-5

S2O