Tuesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES*

MIN 1 – :45 Single DB Press

MIN 2 – :45 Single DB Front Squats

*Hold DB Across Chest

(No Measure)

Push x Pull Strength

Metcon (Weight)

E2MOM x 12 MINUTES

16 DB Seesaw Bent Over Row

10 DB Arnold Press

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EVERY 3:00 x 5 SETS

1:00 Cardio Choice

15 Single DB Push Press*

10 Single DB Alt Up-Downs**

*Hold DB across chest

**Alt hands on the floor

(Score is Weight)

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)

3 ROUNDS

9 Up-Downs

7 Empty BB Back Squat or DBL DB Squat

10 Empty BB Push Press or DBL DB Push Press

Following the warm-up go into your teaching of the Back Squat while bootcamp completes…

20 Min AMRAP:

800 m Run

15 DBL DB Squats (35/25)

10/10 DBL DB Lunges (35/25)

Strength

Back Squat (3-2-1-3-2-1)

ON A 20:00 RUNNING CLOCK…

3-2-1-3-2-1

Back Squat*

*Wave loading…Each corresponding set is heavier than the first.

(Score is Weight)

Workout

Metcon (Time)

8 ROUNDS FOR TIME

8 Alt. Single DB Up-Downs (50/35)|(35/20)

10 DB Goblet Squats

12 Alt. DB Snatch

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Samson Stretch (R)

3:00 Saddle Pose

1:00 Samson Stretch (L)

(No Measure)

Monday

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 Jumping Jacks

10 Alt. Pike Shoulder Taps

10 Air Squats

10 Sit-Ups

(No Measure)

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

20 DB Seesaw Floor Press

20 DB Hollow Flutter Kicks*

*Hold DB over chest

(Score is Weight)

Full-Body Workout

Metcon (No Measure)

AMRAP x 7 MINUTES

7 DB Hang Power Cleans

14 V-Ups

21 Double Unders

-Rest 1:00-

AMRAP x 7 MINUTES

7 DB Hang Power Cleans

14 V-Ups

21 Double Unders

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

2-4-6 and so on…

Supermans

Russian Twists

then…

NCMOBILITY

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Into…

3 ROUNDS

10 Step-Ups

5/5 Moose Antlers

5 Strict Press (BB or DBs)

Skill

Metcon (No Measure)

12:00 MIN EMOM

MIN 1: Double Under Practice or :45 Singles/Jumping Jacks

MIN 2: 3-5 Strict HSPU or HSPU Negative, 2-3 Practice Kicking Up, 2-3 Wall Walks, OR 20 Shoulder Taps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

9 Box Jump Overs (24/20)

6 Push Press (115/75)|(75/55) or DBL DB Push Press (35/25)

200m Run

(Score is Rounds + Reps)

Sunday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

8 Inch Worms

8 Sit-ups

8 Push-Ups

(No Measure)

Bodyweight Pump

Metcon (No Measure)

ON A 6:00 CLOCK…

2:00 Cardio Choice

10 Plank Rotations

8 Up-Down Mountain Climbers

6 Lunge + Lunge + Push-Up

Max Cardio in Remaining Time…

(No Measure)

Sunday Sweat

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 Burpee + Extra Push-Up

1:00 Russian Twists

1:00 Alt Sit-Thrus

1:00 Walking Lunges

1:00 Tuck-Ups

– Rest 1:00 –

(Score is Reps)

Saturday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

3 SETS

:30 Lunge w/ Twist

:30 Kang Squats

(No Measure)

Saturday Squats

Metcon (Weight)

E2MOM x 14 MINUTES

10 Squat Rotations

10 Goblet Squats

(Score is Weight)

Saturday Squats

Metcon (Weight)

EVERY 4:00 x 5 SETS

10/10 Jumping Lunges*

15 Goblet Squats

20 Quad Heel Taps

30 Double Unders

*Complete all 10 reps on one side and then all 10 reps on the other.

(Score is Weight)

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Row (Increasing Effort top of each minute)

Into…

AMRAP x 5 MINUTES

10 Air Squats

5 Tuck Jumps

10 Empty Barbell Strict Press

5 Burpee Broad Jumps

Workout

Metcon (Time)

FOR TIME

25/20 Cal Row

30 Box Jumps (24/20)

25/20 Cal Row or 400m Run

25 Thrusters (95/65) or DBL DB Thrusters (35/20)

30 Box Jumps

25/20 Cal Row or 400m Run

50 Lateral Burpee Over Bar or DB

25 Thrusters (95/65) or DBL DB Thrusters (35/20

30 Box Jumps

25/20 Cal Row or 400m Run

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

20 Tuck-Ups

:45 Max Plate Russian Twists (35/25)

-Rest At Least 1:00 b/t Sets-

(No Measure)

Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Full-Body Strength

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

8 DB Deficit Push-Ups

6 DB Hang Power Cleans

4 DB Thrusters

– Rest 1:00 –

*Pick up where you left off each round

(Score is Rounds + Reps)

Full-Body Sprint Workout

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – :45 Cardio Choice (Moderate)

MIN 2 – :45 Single DB Sumo Deadlift

– Rest 1:00 –

EMOM x 6 MINUTES

MIN 1 – :45 Cardio Choice (Hard)

MIN 2 – :45 Single DB Swing

– Rest 1:00 –

EMOM x 4 MINUTES

MIN 1 – :45 Cardio Choice (Hard)

MIN 2 – :45 Single DB G2OH

– Rest 1:00 –

EMOM x 2 MINUTES

MIN 1 – :45 Cardio Choice (Sprint)

MIN 2 – :45 Alt Single DB Up-Down Devil’s Press

(Score is Weight)

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)

AMRAP x 7 MINUTES

:30 Bike*

8 Scap Pull-Ups

10 Tight Kipping Swings or 10 Hollow Rocks

12 Empty BB RDL

*Increase pace 3-4 RPMs each round

Skill

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIn 1 – :40 Bar Muscle-Up or Pull Up Practice or 5 Feet Elevated Ring Rows

MIn 2 – 5 Deadlift (Building)** or 10 KB Deadlifts

Min 3 – :45 Seconds EZ Bike or Row

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.

**Build from Moderate to Heavier than Workout Weight.

(No Measure)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Muscle-Ups (Bar or Ring) or 6 Pull Ups or 12 Ring Rows

9 Deadlifts (255/165)|(165/115) or 18 DBL DB Deadlifts (50/35)

15/12 Cal Bike

(Score is Rounds + Reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Muscle-Ups (Bar or Ring) or 6 Pull Ups or 12 Ring Rows

9 Deadlifts (255/165)|(165/115) or 18 DBL DB Deadlifts (50/35)

15/12 Cal Bike

(Score is Rounds + Reps)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Muscle-Ups (Bar or Ring) or 6 Pull Ups or 12 Ring Rows

9 Deadlifts (255/165)|(165/115) or 18 DBL DB Deadlifts (50/35)

15/12 Cal Bike

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Slow Cat-Cows

2:00 Child’s Pose

2:00 Seal Pose

1:00 Slow Cat-Cows

(No Measure)

Thursday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

3/3 SA DB Deadlift

3/3 SA DB Upright Row

3 Up-Downs

3 Burpees

(No Measure)

Push x Pull Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

20 DB Seesaw Floor Press

20 DB Seesaw Bent Over Row

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:30 DB Slides

– Rest :30 –

1:30 Alt DB Box Step-Ups

– Rest :30 –

1:30 Wtd Sit-Up

– Rest :30 –

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!