Thursday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

3 SETS

:30 DB Strict Press

:30 Goblet Squats

into…

AMRAP x 1 MINUTE

Max Alt. V-ups

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS

AMRAP x 3 MINUTES

12 DB Goblet Squats

12 Single DB G2OH

-Rest 1:00 b/t Sets-

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EVERY 4:00 x 4 SETS

30 Double Unders

20 DB Goblet Lunges

20 Alt DB Hang Snatches

30 Double Unders

Max Plank Hold in remaining time

-No Additional Rest b/t Sets-

(Score is Weight)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike (Increase pace every :30 starting from EZ)

Into…

4 SETS

10 Scap Push-Ups

10 Push-Up to Down Dog

10 Wall Ball Front Squats

10 Wall Ball Push Press

Into…

1:00 Bike (Increase pace every :15 starting from EZ)

Workout

“TRYPTOPHAN” (Time)

7 ROUNDS FOR TIME*

11 Handstand Push-Ups or HR Push-Ups

26 Wall Balls (20/14)|(14/10) or DBL DB Thruster (25/15)

200 m Run

*Weight Vest is optional.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400 m Jog or Walk*

*Nasal Breathing Only

(No Measure)

Wednesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

12 Jumping Jacks

12 Lunges

12 Glute Bridge-Ups

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

6 SETS (:20 ON / :10 OFF)

MOVT 1 – Double Unders (or Jumping Jacks)

MOVT 2 – Max Lunges

(Score is Reps)

Full-Body Sweat Workout

Metcon (No Measure)

E2MOM x 10 MINUTES

1:00 Cardio Choice

16 Box Step Ups

Into…

E2MOM x 10 MINUTES

10 Burpees + Extra Push-up

Max Cardio in Remaining Time

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

NOT FOR TIME*

40 Floor Press

40 Bicep Curls

40 Leg Lifts

40 Skull Crushers

*Break up in any order or in any combination in sets/reps.

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS

:30 Bootstrappers

:30 Air Squat Hold

:30 Scap Push-Ups

:30 Row

Into…

EMOM x 6 MINUTES

MIN 1 – :25 Single Leg Romaniant

Deadlift (R) / :25 Single Leg Romanian Deadlift (L)

MIN 2 – :50 Row or Bike(EZ → Mod → Hard)

BOOTCAMP TO COMPLETE:

5 Rounds for Quality

1:00 Min Side Plank (R)

15/15 Single Leg RDL

15/15 Single Leg heel elevated glute bridge

1:00 Min Side Plank (L)

– Rest 30-90 seconds between sets –

Strength

Deadlift (1×4 / 1×4 / 1×4+)

DEADLIFT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

15 MINUTE AMRAP

15 Sumo Deadlifts (185/135)|(135/95) or KB Sumo DL

30 Sit-Ups

40/30 Cal Row

(Score is Reps)

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 Single DB Strict Press

10 Single DB Bent Over Rows

(No Measure)

Push x Pull Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – :45 DB Pullovers

MIN 2 – :45 Close Grip Floor Press

MIN 3 – :45 Plank

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

1 DB Thruster

2 DB Push Press

3 DB Bent Over Rows

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

100m Run

Into…

3 ROUNDS*

20 Plate Hops

10 Front Foot Elevated Reverse Lunge**

5/5 Plate Halo

10 Plate Ground to Overhead

Into…

100m Plate Run

*Use a 15/10 LB plate

**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.

Following the warm-up, go into your teaching of the movements today while Bootcamp completes…

15 Min AMRAP

12 Overhead Press (Strict)

12/12 Bent Over Row

12 DB Tricep Extension

1:00 Min Plank

Strength

Shoulder Press (1×4 / 1×4 / 1×4+)

STRICT PRESS

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 6-8.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Push Press (135/95)|(95/65) or DBL DB Push Press

20 Box Jumps (24/20)

200m Plate Run (45/25)|(25/15)*

*Hold the plate any way during the run.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Calf Stretch (R)

1:00 Calf Stretch (L)

2:00 Seated Forward Fold

2:00 Saddle

(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)

4 SETS FOR QUALITY

12/12 Single DB Crossbody Romanian Deadlifts

20 Alt Cossack Squats

-12:00 Time Cap-

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:30 – Max Alt Single DB Up-Downs

-Rest :30-

1:30 – Cardio Choice

-Rest :30-

1:30 – Max Weighted Sit-Ups

-Rest :30-

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS

:30 Flutter Kicks

:30 Superman Hold

-Rest as Needed b/t Sets-

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Up-Downs

10 Groiners

10 Air Squats Squats

5 Push-Ups

Into…

2 ROUNDS

5 Kang Squats (empty barbell or no weight)

5 Front Squats (barbell or Dumbell)

5 Burpees

5 Kip Swings or hollow rocks

Go into teaching of back squat while Bootcamp completes…

20 MIN AMRAP

400 m Run

8 Heavy Goblet Squats (53/44)

10/10 Single KB Lunges

– 1 Min Rest –

Strength

Back Squat (1×4 / 1×4 / 1×4+)

BACK SQUAT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (Time)

2 SETS

15-12-9

Front Squat (115/75)|(75/55) or DBL DB Front Squat (35/25)

Burpee Pull-Up or Burpee DBL DB Clean

-Rest 1:00 b/t Sets-

(Score is Time)

Sunday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY (10:00 Cap)

2:00 Bike

Immediately into…

3 SETS

5 Inch Worms

10 Alt. Single Arm Elevated Tempo Push-Ups (21X1)*

10 Tempo Ring Rows (21X1)

*One arm elevated by placing hand on a DB or 2″+ elevated surface and alternating each rep.

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – :45 Max Cal Bike

MIN 2 – :45 Max Strict Pull-Ups, Strict TTB, or Rope Climb

MIN 3 – :45 Max DB Floor Press (Athlete Choice)

MIN 4 – Rest

(Score is Reps)

Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 on/:10 off)

Russian Twists (Weight Optional)

(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

30 Single Unders

5 Burpees

30 Mountain Climbers

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

ALT TABATA: 4 SETS (:20 ON / :10 OFF)

MOVT 1 – Burpee + Extra Push-Up

MOVT 2 – Alt V-Ups

(Score is Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

20 Tuck-Ups

20 Plank Rotations

20 Supermans

1:00 Cardio Choice

-Rest 1:00-

AMRAP x 12 MINUTES

20 V-Ups

20 Up-Down + Tall Jumps

20 Jumping Lunges

1:00 Cardio Choice

(Score is Rounds + Reps)