Sunday
Elite Wellness – CrossFit
Metcon (Time)
5 Rounds:
15/10 Cal Bike
10 Burpees
*Rest 4min
For Time:
1 Mile Run
Saturday
Elite Wellness – FIT
Metcon (2 Rounds for time)
Min 0:00-10:00
AMRAPx8
5 Pull Ups
10 Push Ups
15 Air Squats
Min 10:00-20:00
For Time:
2k Row (9min CAP)
Min 20:00-Finish
For Time:
21-15-9
Goblet Lunges (53/35)
KB Swings
Saturday
Elite Wellness – CrossFit
Metcon (AMRAP – Rounds)
“Orbison”
EMOMx20:
4 Burpees
6 Air Squats
8 Sit Ups
*All movements complete within each minute
Friday
Elite Wellness – FIT
Metcon (AMRAP – Reps)
Tabata: (:20on/:10off)
Plate G2O
Sit Ups
Battle Ropes
Toe Taps (to plate)
DU
*Rest 2min between Tabata’s
Friday
Elite Wellness – CrossFit
Overhead Squat (5×5)
*Tempo- (2/2/x/x)
*Weight- 60%+
Metcon (AMRAP – Rounds and Reps)
AMRAPx15
30/25 Cal Row
10/10 SA DB OHS (50/35)
20 Pull Ups
Thursday
Elite Wellness – FIT
Metcon (No Measure)
EMOMx30
Min 1- :40sec Ski
Min 2- :40sec Bike
Min 3- :40sec Row
Thursday
Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAPx30
400m Run
20 Burpees
40yd Sled Push
*Rest :90sec after each round
Wednesday
Elite Wellness – FIT
Metcon (Weight)
4 Sets:
10/10 Wolf Raises
20 Russian Twists
:30sec Hollow Hold
*Rest as needed between sets
Metcon (6 Rounds for time)
Intervals: 6 Rounds
Every 3min:
12 Alt. DB Snatch
10 T2B
10 Burpees
Wednesday
Elite Wellness – CrossFit
Metcon (Time)
For Time:
50/40 Cal Bike
50 Box Jumps (24/20)
50 Hang Power Cleans (115/75)
30/25 Cal Bike
30 Box Jump Overs (24/20)
30 Power Cleans (135/95)
15/10 Cal Bike
15 Burpee Box Jump Overs (24/20)
15 Cleans (155/110)
Tuesday
Elite Wellness – CrossFit
Metcon (Weight)
4 Sets:
7-10 Dips
(:10-15sec Hold on Last Rep at Full Ext.)
Metcon (Weight)
EMOMx16
Min 1- 20-25 Air Squats
Min 2- 15-20 Russian KBS (70-53)
Min 3- :30-45sec Plank Hold
Min 4- Rest
Tuesday
Elite Wellness – FIT
Metcon (Weight)
3 Sets:
12 DB Lat Pull Overs
12 Dips
12/12 DB Bent Over Rows
Metcon (AMRAP – Rounds and Reps)
AMRAPx14
2 Rope Climbs
15 Box Jumps
200m Run
Monday
Elite Wellness – CrossFit
Shoulder Press (4×8)
3×8 @70%
1×8 @70%+
Metcon (Time)
For Time:
100-75-50-25
DU
5-10-15-20
S2O (95/65)
*Rest 2min and ladder back
*16min Cap
*2nd time around rep scheme is
25-50-75-100
DU
20-15-10-5
S2O