Wednesday
Elite Wellness – CrossFit
Deadlift (1×5)
*Build to a heavy 5 rep TNG set
Metcon (Time)
8 Rounds:
9/6 Cal Bike
12 KB Snatch (53/35)(RX+=70/53)
*RX+= 10 Rounds
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)Death By Rope Climbs
2)EMOM 5 Minutes
2 Power Position Snatch + 1 Above Knee Snatch
Every :90 for 5 Rounds
2 Above Knee Snatch + 1 Below Knee Snatch
Every 2:00 for 5 Rounds
2 Below Knee Snatch + 1 Snatch
3)For Time
41/33 Calorie Ski
19 Front Squats 205/140lbs
41/33 Calorie Ski
Rest 4:00
41/33 Calorie Ski
14 Front Squats 235/160lbs
41/33 Calorie Ski
Rest 4:00
41/33 Calorie Ski
9 Front Squats 255/170lbs
41/33 Calorie Ski
Wednesday
Elite Wellness – FIT
Metcon (Calories)
7 Rounds:
:15sec Bike Sprint
:45sec Sandbag Hold
*Rest 2min between rounds
Metcon (No Measure)
Coaches Choice:
Core 100 Reps
Tuesday
Elite Wellness – CrossFit
Back Squat (1×3)
*Complete as an EMOM until failure
*Start at 70% of 1RM
*Add 10lbs after every successful set
Metcon (Calories)
6 Rounds: Every 3min
:15sec Bike Sprint
*Full Send each round!
Metcon (No Measure)
“After Party”- Complete 0-2 of the following:
1)For Time
50′ Double DB OH Walking Lunge (50/35)
20 Burpees to a 12″” Target
50′ Double DB OH Walking Lunge
20 Burpees to a 12″” Target
50′ Double DB OH Walking Lunge
2)5 Rounds
10-20 UB Deficit HSPU 2″”
Rest as needed to repeat set
3)AMRAP 37 Minutes
100m Sandbag Run 70/50lbs
15 Thrusters 75/55lbs
100m Sandbag Run 70/50lbs
12 Toes to Bar
Rest 2:00
4)Every 4:00 for 16:00
12 GHD
20 (10/10) Back Rack Box Step Ups (light weight)
Max UB Dumbbell OverHead Hold AHAP (1:00 cap)
Tuesday
Elite Wellness – FIT
Metcon (No Measure)
5 Rounds:
:12sec Strict Press
:48 PVC Strict Press (Slow)
Metcon (Time)
For Time:
30-25-20-15-10
Cal Row
Burpees
Monday
Elite Wellness – CrossFit
Snatch (6×1)
*Complete 1 rep every 2min for 6 sets
*Start at 80% of 1RM
*Add 10/5lbs after every successful lift
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Minutes
14 Push Press 135/100lbs
200m Run
7 Sandbag Over Shoulder 150/100lbs
200m Run
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)For Time
400/360 Calorie Row
2)AMRAP 1 Minute x 7
21 Double Unders
MAX Hang Power Cleans (185/130)
Rest 1:00
3)AMRAP 7 Minutes
4 UB Muscle Ups
*40 Rep Cap
Monday
Elite Wellness – FIT
Metcon (No Measure)
4 Sets:
10/10 Banded Split Squats
8/8 SL RDL
:30-1min Wall Sit
Metcon (8 Rounds for time)
Every 2min for 16min:
10 DB Thrusters
10 Box Jumps (24/20)
*Rest in remaining time
Sunday
Elite Wellness – CrossFit
Metcon (6 Rounds for time)
Every 4 Minutes for 6 Rounds:
40yd Sled Push
200m Run
12 Slamballs
Saturday
Elite Wellness – FIT
Metcon (Time)
For Time:
20 DB Deadlifts (Heavy)
400m Run
20 KB Swings (70/53)
400m Run
20 DB Squats
400m Run
20 Burpees
400m Run
20 Pull Ups
400m Run
20 Box Jumps (24/20)
400m Run
20 DB Cleans
400m Run
Saturday
Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Minutes
30 Toes to Bar
12 DB Snatch (50/35)(RX+=70/50)
30 Double Unders
9 Wall Walks
12 DB Snatch (50/35)(RX+=70/50)
30 Double Unders
*Rest 4min (@22min mark):
For Time:
60/45 Cal Bike
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)AMRAP 5 Minutes
15 Power Snatch 75/60lbs
15 Power Snatch 135/100lbs
15 Power Snatch 165/110lbs
AMRAP Power Snatch 185/125lbs
Rest 5:00
AMRAP 5 Minutes
15 Clean and Jerk 95/70lbs
15 Clean and Jerk 155/100lbs
15 Clean and Jerk 185/110lbs
AMRAP Clean and Jerk 205/140lbs
2)3 Rounds
3 Sandbag Cleans (150/100)
Ski 400m
2 Sandbag Cleans (150/100)
Ski 400m
1 Sandbag Clean (150/100)
Rest 2:00
3)Every 3:00 for 12:00
6 Strict Tempo Chin Ups (supinated grip)
3 Wall Walks
Friday
Elite Wellness – FIT
Metcon (No Measure)
3 Sets:
5 Pull Up Negatives (ASAP)
12 Bent Over Rows
Metcon (AMRAP – Reps)
EMOM 15 Minutes
Min 1: 10-20 Push Ups
Min 2: MAX Burpees
Min 3: Rest
Friday
Elite Wellness – CrossFit
Clean Grip Deadlift (7×1)
*All sets at 110%+ of 1RM
Metcon (AMRAP – Rounds and Reps)
Every 3 Minutes Until Failure
Row 16/13 Calories
13 Front Squats 115/80lbs
2 Muscle Ups
*Add 2 Muscle Ups each round
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)AMRAP 9 Minutes
12/9 Calorie Bike
50′ DB Front Rack Walking Lunge (50/35)
12 Burpee Box Jump Overs (24/20)
2)AMRAP 7:00/8:00 x 3
Max Distance Row
Rest 5:00
3)6 Rounds:
HS Walk Obstacle (Practice)
4)EMOM 12 Minutes, rotating:
1- 10 Barbell Sit Ups (empty bar)
2- 30 Banded Hamstring Curl (very light band, speedy reps)
3- Chin Over Bar Hold
Thursday
Elite Wellness – FIT
Metcon (Distance)
For Distance
5min Row
5min Bike
*Rest 1:30
3min Row
3min Bike
*Rest 1:30
3min Bike
3min Row
*Rest 1:30
5min Bike
5min Row