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