DAILY WORKOUT

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Wednesday

Elite Wellness – FIT

Metcon (No Measure)

4 Sets:

20 Hanging Single Leg Lifts

*Rest :30

Max Hanging L-Sit/Knee Tuck

Metcon (AMRAP – Rounds and Reps)

AMRAPx16

500m Row

100m Dball Carry

20 Slamballs

Tuesday

Elite Wellness – CrossFit

Metcon (AMRAP – Reps)

With a partner:

AMRAP 7 Minutes

50 KB Swings 70/53lbs

50 Box Jump ATWOs 24/20″

Max Rep Rope Climbs

*Rest 2:00

AMRAP 7 Minutes

50 Box Jump ATWOs 24/20″

12 Rope Climbs

Max Rep KB Swings 70/53lbs

*Rest 2:00

AMRAP 7 Minutes

50 KB Swings 70/53lbs

12 Rope Climbs

Max Rep Box Jump ATWOs 24/20″
*Split reps anyway

*Score is total reps for each *MAX Rep portion

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)For Time: (w/partner)

200yd HS Walk

2)For Time

With a partner – Switching anytime

100 C2 Bike Calories*

*Non biking partner must be holding wall-sit to accumulate calories

3)For Weight: (w/partner)(switch anytime)

0:00-5:00 Max repetitions in one set of Bench Press 185/115lbs

5:00-10:00 Max repetitions in one set of alternating seated DB Curls 50s/35s

10:00-15:00 Max repetitions in one set of DB Shoulder to OH 50s/35s

Tuesday

Elite Wellness – FIT

Metcon (Weight)

4 Sets:

6 DB Floor Press (2/x/2/x)

12 Reverse DB Fly’s

Metcon (Time)

For Time:

30-25-20-15-10

DB Snatch (50/35)

*12 Burpees after each set

Monday

Elite Wellness – CrossFit

Metcon (Time)

For Time: (w/partner)

400m Run Relay (200m each)

40 Burpees Over Bar

60 Thrusters (95/65)

400m Run Relay (200m each)

40 Burpees Over Bar

50 Thrusters (95/65)

400m Run Relay (200m each)

40 Burpees Over Bar

40 Thrusters (95/65)

400m Run Relay (200m each)

40 Burpees Over Bar

30 Thrusters (95/65)

400m Run Relay (200m each)

40 Burpees Over Bar

20 Thrusters (95/65)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1) For Time: (w/partner)

30 Synchro Muscle Ups

2)For Time: (w/partner)

5k Ski (switch every 250m)

Monday

Elite Wellness – FIT

Metcon (No Measure)

3 Sets:

10/10 Bulgarian Split Squats

*Rest :30

Max Dual KB Wall Sit
*Rest 2min between sets

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Sunday

Elite Wellness – CrossFit

Metcon (Time)

AMRAPx10

60 DU

12 Cleans (135/95)

4 Rope Climbs

*Rest 2min

2 Rounds:

10 Sandbag Squats

10 Sandbag Over Shoulder

10 Sandbag Lunges

7 BMU
*Modified version of a WOD from The Vanguard

*If you are competing use your divisions weight and use this as a chance to see your workload and where you may or may not need to swap out with a partner

Saturday

Elite Wellness – CrossFit

Metcon (Time)

For Time

5 Rounds

1 Legless Rope Climb

Run 300m

1 Legless Rope Climb

30 OH Squats 75/60lbs

Rest 3:00

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)For Weight

Every 2:00 for 8:00

3 Front Squats + 1 Split Jerk

Every 2:00 for 6:00

2 Front Squats + 1 Split Jerk

Every 2:00 for 4:00

1 Front Squat + 1 Split Jerk

2)For Time

Every 4:00 until 250/225 Calories are skied:

2:30 Max Calorie Ski

3)For Completion

Every 2:00 for 10:00

12 Chest to Bar Pull ups + 12 Toes to Bar

4)For Completion

EMOM 5 Minutes

:10 Ring Support Hold

(rest the remainder of the minute)

into

EMOM 5 Minutes

8 Good Mornings (VERY light load)

Saturday

Elite Wellness – FIT

Metcon (AMRAP – Rounds and Reps)

AMRAPx10

8 Pull Ups

8 DB Thrusters (35/25)

12 DB Lunges (35/25)

*Rest 4min

For Time:

4k Bike

Friday

Elite Wellness – CrossFit

Metcon (Weight)

Every :90 x 5 Sets

1 Power Clean + 1 Hang Power Clean
*All sets between 75-90%. Be Snappy!!

Metcon (Time)

For Time

Row 500m

5 Front Squat @80% (Clean MAX)

Rest 2:00

Row 400m

4 Front Squat @80%

Rest 2:00

Row 300m

3 Front Squat @80%

Rest 2:00

Row 200m

2 Front Squat @80%
*80% of 1RM Clean

*Comes from floor

Metcon (No Measure)

“AFTER PARTY”-Complete 0-3 of the following:

1)For Completion

10 Minutes Freestanding Handstand Practice

2)10 Rounds

50/40 Calorie C2 Bike @ Forever Pace

1-3 Muscle Up (RX+= Strict)

3)For Time

400m Sandbag Carry 150/100lbs

100′ HS Walk

40/32 Calorie Bike

30 Bar Muscle Ups

Run 800m

Friday

Elite Wellness – FIT

Metcon (No Measure)

Pull Up/Ring Row

4×7/10

*Rest :30

4xMax Iso Hold

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Thursday

Elite Wellness – FIT

Metcon (Time)

Running/Bike Intervals:

Run: 3×1 Mile
*Rest 4min between runs

Thursday

Elite Wellness – CrossFit

Metcon (No Measure)

Every 4 Minutes 24 Minutes

400m Jog

Bike @ Forever Pace

Metcon (No Measure)

“AFTER PARTY”-

1)For Completion

On a 20 Minute Running Clock

50 Single Unders

10 Push Ups

15 Hollow Rocks

20′ Duck Walk

15 PVC Pass Throughs

10 Single Leg RDLs (5 per side)(light)