Friday
Elite Wellness – FIT
Metcon (5 Rounds for time)
Every three minutes, for 12 minutes:
10ea Banded Single-arm Row [2:0:X:2]
15ea Single-arm Dumbbell High-Pull
Every five minutes, for 25 minutes:
50-meter Overhead Carry @ RPE 5-6
50-meter Front Rack Carry @ RPE 5-6
100-meter Farmer Carry @ RPE 5-6
200-meter Run @ RPE 5-6
Friday
Elite Wellness – Hybrid
Metcon (5 Rounds for time)
Every three minutes, for 12 minutes:
10ea Banded Single-arm Row [2:0:X:2]
15ea Single-arm Dumbbell High-Pull
Every five minutes, for 25 minutes:
50-meter Overhead Carry @ RPE 5-6
50-meter Front Rack Carry @ RPE 5-6
100-meter Farmer Carry @ RPE 5-6
200-meter Run @ RPE 5-6
Thursday
Elite Wellness – CrossFit
Metcon (5 Rounds for reps)
Five rounds, each for maximum number of repetitions; rest exactly one minute between rounds:
Double Under
Echo Bike
Lateral Medicine Toss @ 20/14-lbs.
In this workout, athletes move from each of the three stations after one minute. The clock does not reset or stop between exercises. One point is given for each rep.
This workout is scored by the total points.
Thursday
Elite Wellness – FIT
Metcon (AMRAP – Rounds and Reps)
Every three minutes, for 12 minutes:
4x Single-arm Dumbbell Shoulder Press
4x Single-arm Dumbbell Push Press
Perform all repetitions on one arm prior to switching sides
Complete as many repetitions as possible in 20 minutes:
50x Pull-up @ RPE 7-8
50x Hand-release Push-up @ RPE 7-8
50x Box Jump @ RPE 7-8
50/40-cal Echo Bike @ RPE 7-8
50x Dumbbell Snatch @ RPE 7-8
Max Rep Rope Climb, 15-ft @ RPE 7-8
Thursday
Elite Wellness – Hybrid
Metcon (AMRAP – Rounds and Reps)
Every three minutes, for 12 minutes:
4x Single-arm Dumbbell Shoulder Press
4x Single-arm Dumbbell Push Press
Perform all repetitions on one arm prior to switching sides
Complete as many repetitions as possible in 20 minutes:
50x Pull-up @ RPE 7-8
50x Hand-release Push-up @ RPE 7-8
50x Box Jump @ RPE 7-8
50/40-cal Echo Bike @ RPE 7-8
50x Dumbbell Snatch @ RPE 7-8
Max Rep Rope Climb, 15-ft @ RPE 7-8
Wednesday
Elite Wellness – CrossFit
Metcon (3 Rounds for time)
Three rounds, each for time:
15x Dumbbell Thruster @ 50/35-lbs.
15x Chest-to-bar Pull-up
30/20-cal Row
Rest three minutes between rounds.
Workout courtesy of CrossFit Linchpin
Wednesday
Elite Wellness – FIT
Metcon (6 Rounds for time)
Every three minutes, for 12 minutes:
10x Elevated Kettlebell Sumo Squat [2:1:X:1]
15x Kettlebell RDL [2:0:X:1]
Six rounds, each for time:
200/175-meter Ski Erg @ RPE 7-8
20x Russian Kettlebell Swing @ RPE 7-8
40x Double Under @ RPE 7-8
Rest two minutes between rounds.
Wednesday
Elite Wellness – Hybrid
Metcon (6 Rounds for time)
Every three minutes, for 12 minutes:
10x Elevated Kettlebell Sumo Squat [2:1:X:1]
15x Kettlebell RDL [2:0:X:1]
Six rounds, each for time:
200/175-meter Ski Erg @ RPE 7-8
20x Russian Kettlebell Swing @ RPE 7-8
40x Double Under @ RPE 7-8
Rest two minutes between rounds.
Tuesday
Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes:
8x Bench Press @ 65-75% 1RM
20-yard Sled Drag @ (8×45/6×45-lbs.)
20sec L-Sit
20x Paloff Hold, per side
Tuesday
Elite Wellness – FIT
Metcon (5 Rounds for reps)
Every three minutes, for nine minutes:
Max Rep Strict Pull-up
Five rounds:
Minute One – Run (50-meter) @ RPE 5-6
Minute Two – Battle Rope, Alternating Waves @ RPE 5-6
Minute Three – Up-Down High Pull @ RPE 5-6
Minute Four – AbMat Sit-up @ RPE 5-6
Minute Five – Rest
Tuesday
Elite Wellness – Hybrid
Metcon (5 Rounds for reps)
Every three minutes, for nine minutes:
Max Rep Strict Pull-up
Five rounds:
Minute One – Run (50-meter) @ RPE 5-6
Minute Two – Battle Rope, Alternating Waves @ RPE 5-6
Minute Three – Up-Down High Pull @ RPE 5-6
Minute Four – AbMat Sit-up @ RPE 5-6
Minute Five – Rest
Monday
Elite Wellness – CrossFit
Metcon (Time)
For time:
200-meter Run
20x Hang Power Snatch @ 95/65-lbs.
200-meter Run
20x Push Press @ 95/65-lbs.
200-meter Run
20x Hang Power Snatch @ 95/65-lbs.
200-meter Run
20 Push Press @ 95/65-lbs.
200-meter Run
Workout courtesy of CrossFit Linchpin