Monday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Bodyweight Goodmornings

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

(No Measure)

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

10/10 Single Arm DB Swings

20 Single DB Front Rack Lunges

30 Mountain Climbers

(Score is Weight)

Full-Body Workout

Metcon (No Measure)

AMRAP x 10 MINUTES

16 Single DB Deadlift

12 Single DB G2OH

8 Up-Down + Mountain Climbers

-Rest 1:00-

EMOM x 12 MINUTES

MIN 1 – :50 Plank

MIN 2 – :50 Alt Hang DB Snatches

MIN 3 – :50 Up-Down + Mountain Climbers

(No Measure)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 ON/:10 OFF)

MVMT 1 – Single DB Bicep Curls

MVMT 2 – Single DB OH Tricep Ext

(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)

EMOM x 12 MINUTES

MIN 1 – :40 Alt. Single Leg RDL*

MIN 2 – :40 Marching Plank

MIN 3 – :40 Glute Bridge-Ups

MIN 4 – :20/:20 Single Arm KB Bent Over Row

*KB optional, move with control.

**Keep KB light for all movements in the Warm-Up

Workout

Metcon (Time)

FOR TIME*

30-30-20-20-10-10

Russian KB Swings (53/35)|(35/26)

Sit-Ups

*After each full set, complete 30 Double Unders. Option for Double Under set “must be” Unbroken.

(Score is Time)

KG KB: (24/16)|(16/12)

Optional Finisher

Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Accumulate Max Time in a Push-Up Plank*

*Each time you break perform 10 Push-Ups

(Score is Time)

Sunday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

Rest Day

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)

ON A 10:00 RUNNING CLOCK

500/400m Row (EZ Pace)

Immediately Into…

10 Bootstrappers

20 Alt. Groiners

10 Push-Up to Pike

20 Air Squats

10 Inchworms w/ Push-Ups

20 Wall Ball Front Squats

10 Wall Ball Shoulder Press

20 Wall Balls

Max Meters Row In Time Remaining…

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25 Cal Row

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

20 Box Jumps (24/20)

25 Cal Row

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

30 Box Jumps (24/20)

25 Cal Row

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

50 Box Jumps (24/20)

25 Cal Row

-20:00 Time Cap-

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

2 ROUNDS FOR TIME*

100 Cal Row

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

100 Box Jumps (24/20)

*P1 works while P2 Rests. Split work as needed.

(Score is Time)

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

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)

AMRAP x 3:00

30 Crossbody Mountain Climbers

20 Jumping Jacks

10 Scap Push-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

5 Up-Downs

5/5 SA Russian KB Swings

5 Push-Ups

Strength

Deadlift (8-8-6-6)

8-8-6-6

Deadlift*

*Start Moderate-Heavy and Build to Heavy

(Score is Weight)

BOOTCAMP:

5 Rounds

10 KB Deadlifts (Heavy)

12/12 Single Leg Glute Bridge

– Rest 1 Minute –

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
BOOTCAMP

30 – 24 – 18

DBL DB Deadlifts (40/30)

Strict Overhead Press (30/20)

Optional Finisher

Metcon (No Measure)

3 SETS

15 Diamond Push-Ups

15 DB or BB Skull-Crushers (Athlete Choice, Light)

-Rest 1:30 b/t Sets-

(No Measure)

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)

Thursday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – DB Deadlift

MOVT 2 – Burpees

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (Weight)

3 SETS ON A 15:00 CLOCK…

20 DB Death Marches*

10 Lunge + Lunge + Bent Over Row**

*See Follow Along for Demo

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

(Score is Weight)

Push x Pull Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

28 Jumping Lunges

14 Alt DB Hang Power Snatch

(Score is Each Set for Time)

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)

EMOM x 6 MINUTES

MIN 1 – :45 Bike (EZ → Mod → Hard)

MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L

Into…

2 SETS

:15 ON/ :15 OFF

MOVT 1 – Hollow Hold

MOVT 2 – Close Grip Active Bar Hang or Isometric Ring Row Hold

MOVT 3 – Scap Pull Up/Ring Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

25/20 Cal Bike

2 Rope Climbs or 6 Pull Ups or 12 Ring. Rows

100m Single KB Suitcase Carry (53/35)|(35/26)

2 Rope Climbs or 6 Pull Ups or 12 Ring. Rows

20 KB Hollow Flutter Kicks*

*L/R = 1 Rep

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)