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 ON A 12:00 CLOCK…

15-20 Single DB Strict Press

15-20 Single DB Upright Row

-Rest as Needed b/t sets-

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :45 Single DB Push Press

MIN 2 – :45 Single DB Hang Power Clean

-Rest 1:00-

AMRAP x 5 MINUTES

10 Single DB Push Press

10 Single DB Hang Power Clean

(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

20 Alt Shoulder Taps

5 Knee Push-Ups

10 Up Downs

10 See-Saw Bent Over Row

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Rope Climb Practice

BOOTCAMP:

5 Rounds:

12/12 Bent Over KB Row

12 Anchored Leg Raises

– Rest between rounds –

(No Measure)

Workout

Metcon (Time)

FOR TIME

200m DB Carry (50/35)|(35/20)*

20 Burpees

4 Rope Climbs or 12 Ring Rows

40 Jumping Lunges

4 Rope Climbs or 12 Ring Rows

20 Renegade Rows

4 Rope Climbs or 12 Ring Rows

40 Jumping Lunges

4 Rope Climbs or 12 Ring Rows

20 Burpees

200m DB Carry

*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.

(Score is Time)

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

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)

E2MOM x 10 MINUTES

6 Lunge (R) + Lunge (L) + DB Bent Over Row*

12 Shoulder Taps

*1 rep = Lunge (R) + Lunge (L) + Bent Over Row

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10 Single DB Bent Over Row

10 Single DB Ground to Overhead

10 Up-Downs + Mountain Climbers

-Rest 1:00-

AMRAP x 6 MINUTES

8 Single DB Bent Over Row

8 Single DB Ground to Overhead

10 Up-Down + Mountain Climbers

-Rest 1:00-

AMRAP x 6 MINUTES

6 Single DB Bent Over Row

6 Single DB Ground to Overhead

10 Up-Down + Mountain Climbers

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

FOR QUALITY

Max Time in Any Style Plank for 5:00

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

1:00 Row

10 Strict Press

10 Sumo Deadlift

Workout

Metcon (Time)

2 ROUNDS FOR TIME*

1000/800m Row

Into…

21-15-9

Shoulder to Overhead (95/65)|(65/45) or DBL KB Push Press (35/26)

Sumo Deadlift High-Pull

Sit-Ups

*Workout is 2 full rounds of all the work

(Score is Time)

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

Finisher

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 10 Seated DB Arnold Press

MIN 2 – 10 Seated DB Hammer Curls

(Score is Weight)

Sunday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

1:00 Bike (Easy)

5 Inch Worms w/ Push-Up

:30 Plank

5 Up-Down Broad Jumps

20 Banded Face Pulls

5 Tempo Ring Rows (30X1)

Extended Warm-up

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Max Hollow Body Hang

MIN 2 – :45 Bike*

*Increasing pace every round from EZ to Moderate. Note your cals in each effort.

(No Measure)

Workout

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – 8-12 Up-Down Box Jumps (30/24)

MIN 2 – 8-12 Strict Pull-Ups

MIN 3 – 12/10 Cal Bike*

MIN 4 – Max Plank Rotations

*Increase by 3 Cals Every Round Until Failure. Then back to 12/10.

(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

10 Alt DB Snatches

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

4 Strict Burpees*

8 Squat Rotations

*1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – Max DB Swings

MIN 2 – Max Double Unders

MIN 3 – Max Plank Rotations

MIN 4 – Max Bicycle Crunches

MIN 5 – Max Cardio Choice

MIN 6 – Rest

(Score is Reps)

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Bootstrappers

10 Scap Pull-Ups

10 “Perfect Stretch”*

Into…

AMRAP x 6 MINUTES

:30 Jump Rope**

12 KB Sumo Romanian Deadlifts

10 Kipping Swings

24 Alt Reverse Lunges

*Perfect Stretch = Samson Lunge + Hamstring Stretch + Groiner on one side, then switch

**1st Round = Single Unders

2nd Round = Bounding Jumps (Jump Higher)

3rd Round = Penguin Taps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

75 Double Unders

25 Russian KB Swings (70/53)|(53/35)

20 KB Goblet Reverse Lunge

15 Toes to Bar or Alt. V-Ups

100m Single KB Suitcase Carry*

*Switch hands at 50m.

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

Saturday

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 Jumping Jacks

10 Lunges

10 Air Squats

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – :25 Max Glute Bridges / :25 Glute Bridge Hold

MIN 2 – :50 Max Air Squats

MIN 3 – :50 Max Slow DB Goblet Squats

(Score is Weight)

Saturday Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

10 DB Box Step-Ups

8 Burpee Squat Jumps

10 DB Box Step-Ups

8 Burpee Side Shuffle

10 DB Box Step-Ups

8 Burpees Over DB

-Rest 1:00-

AMRAP x 6 MINUTES

8 DB Box Step-Ups

6 Burpee Squat Jumps

8 DB Box Step-Ups

6 Burpee Side Shuffle

8 DB Box Step-Ups

6 Burpees Over DB

(Score is Rounds + Reps)

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Cardio of Choice (Run / Row / Bike)

Immediately into…

3 SETS (7:00 CAP) w/ an empty barbell

5 Snatch Grip Deadlift or DB Deadlift

5 Snatch High Pulls or DB Upright Rows

5 Muscle Snatches or DB Push Press

5 Overhead Squats or DB Thrusters

5 Front Squats

Workout

Metcon (Time)

FOR TIME*

30 Power Snatch (135/95)|(95/65) or 45 DBL DB G2OH (35/25)

*Every minute starting at 3,2,1 GO, perform 5 Front Squats.

-10:00 Time Cap-

(Score is Time)

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

Post-Workout Strength

On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch (Heavy 1-Rep )

On a 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Hang Squat Snatch

(Score is Weight)

BOOTCAMP (Cardio & Core):

15 Min Time Cap:

4 x 400m Run*

*After every lap, perform 20 sit ups and 40 flutter kicks

Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

DOUBLE ALT. TABATA, :20 ON / :10 OFF*

MOVT 1 – DB Push Press

MOVT 2 – DB Renegade Row

*Alternate movements for 8 minutes total.

(Score is Reps)

Full-Body Sprint Workout

Metcon (AMRAP – Reps)

5 SETS (:45 ON / :15 OFF)

MOVT 1 – Crossbody Mountain Climbers

MOVT 2 – Single DB Push Press*

MOVT 3 – Alt DB Power Clean

MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

15 Lying DB Tricep Extensions

15 Supermans

-Rest as Needed b/t Sets-

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)