DAILY WORKOUT

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Sunday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

4 Cycles: AMRAPx5

5 D-Ball Over Shoulder

10 Weighted Sit Ups

20 DU
*Rest :90 between AMRAP’s

*Pick Up where you left off

Saturday

Elite Wellness – CrossFit

Metcon (Weight)

Squat Snatch

4 @ 72.5%

3 @ 77.5%

2 @ 82.5%

4 @ 75%

3 @ 80%

2 @ 85%

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes

15 C2B

Run 300m

8 Alternating Hang DB Snatch 80/55lbs

Rest :30

Metcon (No Measure)

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

1)3 Rounds for Quality

10 Paralette Shoot Throughs

:30 Chinese Plank

2)2 Rounds

200ft HS Walk

*Rest 5min between rounds

3)400/360 Calorie C2 Bike performed in the following intervals:

2:30 Bike for Calories

Rest :30

3:45 Bike for Calories

Rest :45

5:00 Bike for Calories

Rest 1:00

3:45 Bike for Calories

Rest :45

2:30 Bike for Calories

Rest :30

3:45 Bike for Calories

Rest :45

Then, if 400/360 Calories are not complete, continue with 1:00 of work and 1:00 of rest until 400/360 calories are completed.

Saturday

Elite Wellness – FIT

Metcon (AMRAP – Reps)

AMRAPx24:

Every 4min Complete:

15/10 Cal Bike

10 DB Deadlifts (Heavy)

*Remaining time:

MAX T2B

Friday

Elite Wellness – CrossFit

Front Squat (1×4)

*Build to a heavy set of 4

Metcon (Time)

For Time:

12-9-6-3

Hang Squat Cleans (155/110)

Bar Muscle Ups

Metcon (No Measure)

“AFTER PARTY” (Complete 0-1 of the following):

1)Bike 8k

*Every 5min run 400m

Friday

Elite Wellness – FIT

Metcon (AMRAP – Reps)

4 Sets:

MAX Ring Rows (2/x/2/x)
*Rest 2min between sets

Metcon (Time)

4 Rounds:

8 Renegade Rows (w/push up)

4 Wall Walks

2 Rope Climbs
*Rest 1min between rounds

Thursday

Elite Wellness – FIT

Metcon (AMRAP – Rounds and Reps)

AMRAPx30

400m Run

50 DU

1k Row

Thursday

Elite Wellness – CrossFit

Power Snatch (10×1)

*Complete this as an EMOM

*Weight between 75-85%

Metcon (AMRAP – Rounds and Reps)

AMRAPx5:

9 Box Jump Overs (24/20)(Clear Box)

8 S2O (95/65)

7 T2b

Metcon (No Measure)

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

1)On a 25min Running Clock

10 Cal Row

10 Cal Ski

100m Run

*Add 10Cal/100m after each round

2)4 rounds

:30 Max Alternating Arm DB Bench

:30 Rest

Then,

4 rounds

:30 V Ups

:30 Rest

Then,

4 rounds

:30 Wall Sit

:30 Rest

Wednesday

Elite Wellness – CrossFit

Metcon (No Measure)

30min Running Clock:

2min Bike

1min SLOW STEADY Air Squats
*KEYWORD: SLOW!! This is not for volume. Just move with quality

Metcon (No Measure)

“AFTER PARTY” (Complete 0-1 of the following):

1)Every 3min for 21min:

300m Row (Low Damper)

20ft Alt Lunge

10 Scap Push Ups

Wednesday

Elite Wellness – FIT

Metcon (No Measure)

3 Rounds:

1min Plank/Planche

10 Plank Up/Down

10 Straight Leg Raises (SLOW)

Metcon (AMRAP – Reps)

EMOMx18

Min 1- :45 Bike

Min 2- :45 Wallball (20/14)

Min 3- Rest

Tuesday

Elite Wellness – CrossFit

Metcon (Weight)

Deadlift

1×6 (50-60%)

1×5 (60-70%)

1×4 (70-80%)

1×1 (80-90%)

Metcon (Time)

3 Rounds:

600m Row

30 Wallballs (20/14)

20 HSPU

Metcon (No Measure)

“AFTER PARTY” (Completed 0-1 of the following):

1) 5 Rounds:

10 GHD Sit Ups

2/1 Legless Rope Climbs

*Rest 1:1 after each round

2)AMRAPx2min (8 Rounds)

MAX Distance Bike (Rest 2min after each AMRAP)

3)10 Rounds

30′ Unbroken HS Walk

4)Every 4min for 16min

10 Straight Leg Raises

20 Goblet Cossack Squats

20 Banded Pull Aparts

Tuesday

Elite Wellness – FIT

Metcon (AMRAP – Reps)

Tabata: (:20on/:10off)

Ski Erg

Plate G2O

Burpees

R. KBS (53/35)

Box Jumps
*Rest 2min between Tabata’s

Monday

Elite Wellness – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here