DAILY WORKOUT

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Friday

Elite Wellness – CrossFit

Metcon (Time)

5 Rounds:

100m Farmer Carry (70/53)

5 Squat Cleans (205/135)

2 Legless Rope Climbs

Friday

Elite Wellness – FIT

Metcon (Weight)

4 Rounds:

:30-45 HS Hold

14 See-Saw Strict Press

Metcon (6 Rounds for time)

Ever 4min for 24min:

12/8 Cal Bike

40yd Sled drag

12 Box Jumps

Thursday

Elite Wellness – FIT

Metcon (Time)

2 Rounds:

20 DB Push Press (50/35)

30 Single DB Box Step Up (20′)(50/35)

40 Burpees

50/35 Cal Row

Thursday

Elite Wellness – CrossFit

Metcon (Time)

2 Rounds:

1000m Row

100 Dubs

1 Mile Run

Wednesday

Elite Wellness – FIT

Metcon (AMRAP – Reps)

Tabata

:20on/:10off

Flutter Kicks

*Rest 2min

V-Ups

Metcon (AMRAP – Reps)

AMRAPx3 (5 Cycles)

12/8 Cal Ski

2 Rope Climbs

Max Push Up (w/remaining time)
*Rest 1min between AMRAPs

Wednesday

Elite Wellness – CrossFit

Front Squat (6×2)

*E2MOM complete a set

*Build to heavy double

*start @70% of 1RM

Metcon (Time)

4 Rounds:

10 Front Squats (70% of Heavy Double)

20 Lateral Burpees Over Bar

Tuesday

Elite Wellness – FIT

Metcon (Time)

4 Rounds:

800m Run

30 KBS (53/35)

30 Pull Ups

Tuesday

Elite Wellness – CrossFit

Metcon (No Measure)

4 Rounds:

10 V-Ups

10/10 Side Plank Rotations (Weighted)

:10 Hollow Hold

10 Hollow Rocks

*15min Cap

Metcon (No Measure)

EMOMx15

Min 1: 10/7 Cal Ski

Min 2: 6 D-Ball Over Shoulder

Min 3: 7-10 Strict Pull Ups

Monday

Elite Wellness – FIT

Metcon (Weight)

3 Rounds:

6/6 Tempo Split Stance DL (3/x/3/1)

12 Cossack Squats (w/weight)

Metcon (AMRAP – Rounds and Reps)

AMRAPx5 (2 Cycles)

2-4-6-8-10….

Alt. DB Thrusters
*30 DU between each round

*3min rest between cycles

Monday

Elite Wellness – CrossFit

Snatch+2 OHS (5×2)

E2MOM x 6 Rounds

Metcon (AMRAP – Rounds and Reps)

AMRAPx7

10/7 Cal Bike

10 OHS (115/75)

*Rest 3min

AMRAPx7

30 Dubs (60 Singles)

7 Squat Snatch (115/75)

Sunday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAPx25

15 R. KBS (53/35)

10 Burpees

30 Dubs

*Every 5min (including 0:00 mark)

Run 400m

Saturday

Elite Wellness – CrossFit

Girls Day Out (Time)

“Grace”

30 C&J (135/95)

*Rest 2min

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull Ups

*Rest 2min

“Isabel”

30 Snatch (135/95)