Thursday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 2 MINUTES

:30 Jumping Jacks

:30 Alt. Samson Stretches

EMOM x 2 MINUTES

:30 Burpees

:30 Reverse Lunges

(No Measure)

Push x Pull Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…

10/10 DB Suitcase Bulgarian Split Squats

10-15 DB Bent Over Rows

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – :50 Max Single DB Sumo Deadlift High Pull

MIN 2 – :50 DB Slides

MIN 3 – :50 Cardio Choice

(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)

AMRAP x 5 MINUTES

12 Alt Groiners

10 Bootstrappers

8 Inch Worms (No Push-Up)

:30 Jumping Jacks

Into…

AMRAP x 5 MINUTES

5 Wall Ball Deadlifts

5 Wall Ball Strict Press

5 Wall Balls

10 Alt Lunges

Finisher

Workout

Metcon (Time)

FOR TIME

100 Sit-Ups

100 Russian Twists

*Weight Optional for both.

(Score is Time)

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

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

20 Walking Lunges*

*Wall Ball held in a bear hug.

(Score is Time)

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

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Scap Push-Ups

10/10 Single Leg Romanian Deadlifts

20 Shoulder Taps

Into…

AMRAP x 4 MINUTES

5 Push-up to Pike

10 Up-Downs

10 Alt Step-Ups

Strength

Bench Press (10-10-10)

3 SETS FOR QUALITY

10 Bench Press (Athlete Choice, Mod-Heavy)

10/10 Single KB Crossbody Deadlift (Athlete Choice, Moderate)

-Rest as Needed b/t Sets-

(No Measure)

**Bootcamp: Sub dumbbell floor press

Workout

Metcon (AMRAP – Reps)

AMRAP x 12 MINUTES*

2-4-6-8-10-etc…

Up-Down Box Jumps (30/24)

*Perform 2 Wall Walks after each full Set or 30 Shoulder Taps

(Score is Reps)

Wednesday

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 Toe Taps

20 Russian Twists

10 Up-Downs

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

10 Tuck-Ups

20 Pike Shoulder Taps

30 Single Unders

-Rest 1:00-

AMRAP x 4 MINUTES

10 Supermans

20 Pike Shoulder Taps

30 Single Unders

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

1:00 Cardio Choice

30 Russian Twists

10 Burpee + Side Shuffle

30 Jumping Lunges

-Rest 2:00-

AMRAP x 8 MINUTES

1:00 Cardio Choice

20 Russian Twists

10 Burpee + Side Shuffle

20 Jumping Lunges

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 5 MINUTES

30 Russian Twists + Max Tuck Hold

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

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 Up-Downs + Max Sit-Ups

(No Measure)

Push x Pull Strength

Metcon (Weight)

E2MOM x 12 MINUTES

10/10 Single DB Suitcase Deadlift

15 Single DB Floor Press

(Score is Weight)

Push x Pull Workout

Metcon (Weight)

EVERY 3:00 x 5 SETS

16 Single DB Push Press

16 Alt Hang Power Clean

16 Weighted Sit-Ups

(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)

2:00 Bike

Into…

2 ROUNDS

4 Push-Up to Pike

8 Groiners

5 Hang Muscle Clean

8 Air Squats

Strength

Shoulder Press (7-5-5-3-3)

7-5-5-3-3

Strict Press*

*10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy)

(Score is Weight)

BOOTCAMP:

5 Rounds

12 Goblet Squats

12 Strict Press

– Rest 1 Minute –

Workout

RUN IT BACK (Time)

2 SETS

15-12-9

Thrusters (135/95)|(95/65)

Cal Bike*

-Rest 3:00 b/t Sets-

*12-10-7 Alternate Cal Option

(Score is Total Time)

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

21-15-12

DBL DB Thrusters

15-12-9

Cal Bike

Row Replacement =

20 – 17 – 14

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Banded Hamstring Stretch (R)

1:00 Crossbody Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

1:00 Crossbody Banded Hamstring Stretch (L)

(No Measure)

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) – 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)