Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

8 Scap Pull-Ups or Ring Rows

8 Tuck Ups

8 Bent Over Row

8 Up-Downs*

*Perform 6 Burpees in the second round.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Bar Muscle-Ups

*Focus on Hips to Bar

(No Measure)

BOOTCAMP:

12 Minute AMRAP

15 Box Dips

15 Heel Elevated Glute Bridges

1:00 Min EZ Bike

Workout

Metcon (Time)

FOR TIME

72/58 Cal Bike*

48 Toes to Bar or Sit-Ups

24 Renegade Row (50/35)|(35/20)

12 Burpee Bar Muscle-Ups

*7:00 max time to accomplish

(Score is Time)

KG DB: (22.5/15)|(15/9)

BMU Option 1: Burpee Jumping Bar Muscle-Up

BMU Option 2: Burpee Chest to Bar Pull-Up

BMU Option 3: 12 Burpees + 12 Pull-Ups

BMU Bootcamp Option: 12 Burpees to Target

Tuesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 High Knees

10 DB Deadlift

10 Bent Over Rows

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS FOR MAX REPS

1:00 – 5 Up-Downs then DB Hang Power Clean

-Rest :30-

1:00 – 5 Up-Downs then DB Floor Press

-1:00 Rest b/t Sets-

(Score is Load)

Push x Pull Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – Max Crossbody Mountain Climbers

MIN 2 – Max DB Clean & Press

MIN 3 – Max DB Slides

(Score is Load)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Jumping Jacks

5 Down-Dog to Up-Dog

10 Groiners

Into…

2 ROUNDS

4/4 Split Squats

6 Wall Ball Front Squats

6 Wall Ball Push Press

Strength

Back Squat (Find a heavy 2 Rep Back Squat)

BOOTCAMP:

15 Minute Time Cap

5 Rounds:

12 Goblet Squats

12/12 Bulgarian Split Squats

– Rest 1 Minute –

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

15 Wall Balls (20/14)|(14/10)

10 Hang Power Clean (115/75)|(75/55) or DB Hang Power Clean (35/25)

5/5 Front Rack Lunge*

*Perform all 5 reps on the Left side then 5 reps on the Right side

**Sub dumbbells for Bootcamp

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

KG BB: (50/35)|(35/25)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Stretching quads, glutes, hamstrings

(No Measure)

Monday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

2:00 Cardio Choice

10 DB Suitcase Lunges

10 DB Curl to Press

10 Up-Downs

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 10:00 CLOCK…

5/5 Staggered DB Deadlift

8 DB Push Press

6 Slow DB Front Squats

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

6 SETS

1:00 – Cardio Choice

1:30 – Max DB Devil Press

-:30 Rest b/t Sets-

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:40 ON / :20 OFF)

DB Gun Hold

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Sunday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

2 Sit-Ups

2 Push-Ups

(No Measure)

Bodyweight Pump

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :50 Controlled Sit-ups

MIN 2 – :50 Diamond Push-Ups

(No Measure)

Sunday Sweat

Metcon (No Measure)

2 SETS

ON A 10:00 CLOCK…

2:00 Cardio Choice

30 Glute Bridges

20 Weighted Sit-Ups

30 Crossbody Mountain Climbers

20 Step Ups

30 Alt V-Ups

20 Up-Downs

Max Cardio Choice in remaining time

-Rest 1:00 b/t Sets-

(No Measure)

Saturday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

12 Air Squats + Max Plank Hold

(No Measure)

Saturday Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

20 DB Suitcase Walking Lunges

10 Slow Goblet Squats

6 Squat Rotations

-Rest 1:00-

AMRAP x 6 MINUTES

20 DB Suitcase Walking Lunges

10 Slow Goblet Squats

6 Squat Rotations

(Score is Rounds + Reps)

Full-Body Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 Max Lunge + Lunge + Squat

1:00 Max Burpee Squat Jumps

1:00 Max Wall Sit

-Rest 1:00 b/t Sets-

(Score is Reps)

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

4:00 Bike or Row (EZ Pace)

Immediately Into…

AMRAP x 6 MINUTES

10 Alt. Groiners

5 Bootstrappers

10 Alt. Reverse Lunges (Barbell Optional)

5 Good Mornings

5 Shoulder Press w/ :01 Pause at the Top

Workout

Metcon (Time)

FOR TIME*

20 Back Squat (185/135)|(135/95)

30 Hand Release Push-Ups

30 Front Squats (135/95)|(95/65)

30 Hand Release Push-Ups

40 Overhead Squats (115/75)|(75/55)

30 Hand Release Push-Ups

50 Air Squats

*Barbell comes from the ground for all Squat Sets

**Bootcamp: Sub single DB front squat for back squat & front squat, single DB overhead squat for Overhead Squats

KG BB 1: (85/60)|(60/42.5)

KG BB 2: (60/42.5)|(42.5/30)

KG BB 3: (50/35)|(35/25)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

Stretch Quads & Hamstrings

(No Measure)

Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 DB Strict Press

8 Lateral Jumps Over DB

3/3 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :25 Single DB Strict Press / :25 OH Hold

MIN 2 – :50 DB Flutter Kicks

(Score is Weight)

Full-Body Workout

Metcon (No Measure)

EMOM x 4 MINUTES

30 Double Unders + Max Plank Rotations

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :25 / :25 Single Arm DB Push Press (R/L)

MIN 2 – :45 Cardio (Hard)

-Rest 1:00-

EMOM x 8 MINUTES

MIN 1 – :50 Single DB Push Jerks

MIN 2 – :30 Cardio (Max Effort)

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as needed b/t sets-

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

1-2 ROUNDS

8/8 SA KB DL (Light)

8/8 SA KB Russian Swing

10 PVC Pass Throughs

250/200m Row

Into…

2 ROUNDS

10 PVC Scarecrow Snatches*

8 Scap Pull-Ups or Bent Over Rows

8 Kip Swings (Rings or Rig) or Hollow Rocks

8 Ring Rows

*Start with a Snatch Grip w/ PVC at hips. Slowly pull PVC up w/ elbows high and outside until elbows are in-line w/ shoulders. Quickly turn and punch the PVC overhead and lock out. Trace the PVC path back to the hips and repeat.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Ring Muscle-Ups*

*See video for suggested progression and skill development

(No Measure)

BOOTCAMP:

12 Min EMOM:

Min 1 – 8-12 Bent Over Rows

Min 2 – 12-15 Overhead Tricep Extensions

Min 3 – Max Hollow Hold

Workout

Metcon (Time)

3 ROUNDS FOR TIME

5 Ring Muscle-Ups

15 Hang Power Snatch (95/65)|(65/45) or American KB Swing (53/35)

500/400m Row

(Score is Time)

RMU Option 1: Burpee Pull-Ups*

RMU Option 2: 10 C2B Pull Ups

RMU Option 3: 15 Ring Rows

KG BB: (42.5/30)|(30/20)

*Bar must be at least 6 inches above hands when hands are over head

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Walk

(No Measure)