Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

3 SETS (W/ Empty Barbell or PVC)

5 Slow Kang Squats

5 Slow Upright Rows

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

*From here, with barbells out, go straight into teaching the Hang and Power Clean Progression while Bootcamp completes…

15 MIN EMOM

MIN 1 – 10 Ring Rows

MIN 2 – 15 Bicep Curls

MIN 3 – 15 OH Tricep Extension

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex of

1 Clean Deadlift

+

1 Power Clean

+

1 Hang Power Clean

+

1 Power Clean

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

2 SETS

ON A 4:00 RUNNING CLOCK…

500/400m Row

15 Wall Balls (20/14)

Max Power Cleans (135/95)|(95/65) or DBL DB Power Cleans

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

500/400m Row

15 Wall Balls (20/14)

Max Power Cleans (135/95)|(95/65) or DBL DB Power Cleans

-Rest 2:00 b/t Sets-

(Score is Reps)

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

KG SB: (15/10)|(10/5)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Nasal Breathing Only Row (EZ pace)

2:00 Lizard Pose (L)

2:00 Lizard Pose (R)

(No Measure)

Tuesday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

30 Mountain Climbers

20 Bicycle Crunches

10 Lateral Jumps Over DB

5 Up-Downs

(No Measure)

Push x Pull Strength

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 DB “Double Press” Thruster*

MIN 2 – :45 Close Grip Floor Press

MIN 3 – :45 DB Pull Over

*1 Rep = 1 Squat + 2 Push Press

(Score is Reps)

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

:45 Max Up-Downs

Into…

3 ROUNDS FOR MAX REPS

1:00 – DB Alt. Hang Snatch

1:00 – DB Slides

Into…

EMOM x 4 MINUTES

:45 Max Burpees

(Score is Reps)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

10 Scap Push-Ups

5/5 SA DB Press

5 Inch Worms + Push-Up

Strength

Shoulder Press (5×3)

Tempo Strict Press

5×3 @ (31X1)*

*Keep weight moderate.

(Score is Weight)

BOOTCAMP:

Every 3 Minutes x 4 Rounds…

200 M Run

10/10 Arnold Press

– Rest Remainder of 3 Minutes –

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 10 MINUTES

MIN 1 – 14 DB Push Press (50/35)|(35/20)

MIN 2 – 7 DB Renegade Rows*

-Rest 1:00-

AMRAP x 4 MINUTES

4 Up-Downs

4 DB Push Press

(Score is Rounds + Reps)

*1 Rep of RR = 1 Push-Up + Row L + Row R

KG DB: (22.5/15)|(15/10)

Monday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

20 Jumping Jacks + 20 DB Toe Taps

(No Measure)

Full-Body Strength

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES

6 DB Deadlifts

4 DBL DB Swings

2 DB Hang Squat Cleans

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 DB Sumo Deadlift High Pulls

:30 Cardio Choice 1

10 DB Alt Lunges

:30 Cardio Choice 2

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

20 Russian Twists

15 V-Ups

20 Bird Dogs

-Rest As Needed b/t Sets-

(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 (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

10 Diamond Push-Ups

30 Crossbody Mountain Climbers

-Rest :30-

AMRAP x 3 MINUTES

10 Supermans

30 Crossbody Mountain Climbers

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

30 Double Unders

20 Sit-Ups

10 Burpees

-Rest 1:00-

AMRAP x 7 MINUTES

30 Mountain Climbers

20 Sit-Ups

10 Burpees

-Rest 1:00-

AMRAP x 6 MINUTES

30 Glute Bridges

20 Sit-Ups

10 Burpees

(Score is Rounds + Reps)

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

400m Group Jog

Immediately Into…

2 SETS

10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)

8 Kang Squats (w/ or w/o barbell)

10 Elbow Punches

Immediately Into…

2 SETS

5 Clean Deadlifts

10 Hang Muscle Cleans

5 Hang Squat Cleans

Extended Warm-up

Warm-up (No Measure)

CROSSFIT

ON A 10:00 RUNNING CLOCK…

Build to Your Workout Weights

BOOTCAMP

10 Min Max Bike or Row Cals

Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

200m Run

40 Squat Cleans (135/95)|(95/65)

400m Run

30 Squat Cleans (155/105)|(115/75)

800m Run

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

400m Run

10 Squat Cleans (225/155)|(155/105)

200m Run

*Partners complete Runs together. P1 works on the Squat Cleans while P2 rests, alternate as needed.

(Score is Time)

BOOTCAMP

IN TEAMS OF 2…

FOR TIME

200m Run

40 DB Squat Cleans (30/20)

400m Run

30 DB Squat Cleans

800m Run

20 DB Squat Cleans

400m Run

10 DB Squat Cleans

200m Run

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 (Weight)

EMOM x 12 MINUTES

MIN 1 – 15-20 Fast Air Squats

MIN 2 – 10-12 Slow DB Front Squats

(Score is Weight)

Saturday Squats

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

2:00 Lunge (R) + Lunge (L) + Squat*

2:00 Cardio Choice

-Rest 1:00-

4 SETS FOR MAX REPS

1:00 DB Thruster

1:00 Cardio Choice

*Lunge + Lunge + Squat can be done with or without a DB.

(Score is Reps)

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

12/10 Cal Row

50 Single Unders

10 Barbell or DB Strict Press w/ :01 Pause OH

Crossfit to go into 5 minutes of technique work while Bootcamp completes…

Every 5 Minutes x 20 Minutes

12/12 SA Half Kneeling Overhead Press

12/12 Reverse Lunges

12 OH Tricep Extension

– Rest remainder of 5 Minute round –

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Push Jerk

+

1 Split Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50-50-50-50

Double Unders

40-30-20-10

Cal Row

10-10-10-10

Push Jerk (155/105)|(115/75) or DBL DB Push Press (35/25)

*Alt. Cal Option: 30-24-15-8

(Score is Time)

KG BB: (70/55)|(50/35)

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 Bent Over Rows

8 Lateral Jumps Over DB

3/3 Single DB Deadlift

(No Measure)

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

6/6 Staggered Stance DB Deadlift

8 DB Bent Over Rows

10 Single or Double DB Strict Press*

*If single, hold across chest with both heads of DB in hands.

(Score is Weight)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

15 Single DB Russian Swings

10 Up Down Over DB

– Rest 1:00 –

EMOM x 5 MINUTES

:45 Cardio @ Hard Pace

-Rest 1:00-

AMRAP x 5 MINUTES

15 Single DB Russian Swings

10 Up Down Over DB

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

ALTERNATING TABATA (:20 ON / :10 OFF)

MVMT 1 – Bicep Curls

MVMT 2 – Tricep Extension

(No Measure)