DAILY WORKOUT

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Monday

Elite Wellness – FIT

Metcon (Weight)

3 Rounds:

8/8 Weighted Step Ups

:30 Weighted Squat Hold

12 Goblet Squats

*15min Cap

Metcon (5 Rounds for time)

Intervals:

Every 4min x 5 Rounds:

400m Run

40m Lunge(Down/Back on Turf)

Sunday

Elite Wellness – CrossFit

Metcon (Time)

Buy In:

1000m Row

3 Rounds:

20 Box Jumps

20 Push Ups

40yd Sled Push (Heavy)

Buy Out:

1000m Row

Saturday

Elite Wellness – FIT

Metcon (Time)

6 Rounds:

50ft OH Walking Lunge (w/Plate)

30 Plate G2O

200m Run

1 Rope Climb

Saturday

Elite Wellness – CrossFit

Holbrook (Distance)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here

Friday

Elite Wellness – CrossFit

Metcon (Weight)

EMOMx6: Clean Grip Deadlift

3 Reps

*start at 90% of 1RM clean

*Rest 4min*

EMOMx6: Clean

2 Reps

*start at 70% of 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAPx12

30 Front Squats (95/65)(135/95)

30 V-Ups

30 Box Jumps (24/20)

Friday

Elite Wellness – FIT

Metcon (No Measure)

3 Rounds:

8/8 Alt. Z Press

8/8 Kneeling KB Chop & Lift

Metcon (AMRAP – Rounds and Reps)

AMRAPx10

18/12 Cal Bike

3 Wall Walks

30 DU

*Rest 2min

AMRAPx10

200m Row

10 Push Ups

12 Sit Ups

Thursday

Elite Wellness – CrossFit

Metcon (AMRAP – Reps)

3 Cycles:

AMRAPx4

30 DU

15 Wallballs (20/14)

10 Burpees

*rest 1 minute between

AMRAPx4

Max Cal Row
*6 total AMRAPs

*3 of each

Thursday

Elite Wellness – FIT

Metcon (AMRAP – Reps)

5 Rounds: EMOM

Shuttle Run

Slamballs

Battle Ropes

DB Hang C&J

Rest

Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Front Squat

E2MOMx6 Rounds

3 Reps

(w/:5 Pause on 1st Rep)

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)(275/195)

T2B

*100m Run after each round

Wednesday

Elite Wellness – FIT

Metcon (No Measure)

3 Rounds:

12 Transverse Ball Slams

6/6 Iso MB Side Toss

8/8 RainbowMakers

*15min Cap

Metcon (Time)

For Time:

50-40-30-20-10

Box Jumps (24/20)

*400m after each set

Tuesday

Elite Wellness – CrossFit

Metcon (No Measure)

4 Rounds:

10 Wide Grip Pull Ups

10/10 SL KB RDL

:30 HS Hold

*15min Cap

Metcon (Time)

2 Rounds:

20 DB Thrusters (50/35)

30 Weighted Step Overs

800m Run

Tuesday

Elite Wellness – FIT

Metcon (AMRAP – Reps)

Intervals: 6 Rounds

2min On/1min Off

10/7 Cal Ski

8 Pull Ups

Max R KBS

Metcon (No Measure)

3 Rounds:

5-8 Bro Rep Pull Ups

12 DB Skull Crushers