DAILY WORKOUT

.

BOOK A FREE INTRO

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