Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS

12 Alt Groiners

10 Push-Up to Pike

8 Cat Cows

:30 Tuck Hold

Extended Warm-up

Metcon (No Measure)

“ROWLING”

ON A 10:00 RUNNING CLOCK…

5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.

*Perform 1 Up-Down for every 5m above or below 100m

(No Measure)

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Metcon (AMRAP – Reps)

BOOTCAMP:

MIN 1 — 12 Cal Bike

MIN 2 – 12 Burpees

Finisher

Metcon (Time)

FOR TIME

25 Strict Sit-Ups*

50 Alt. V-Ups

100 Russian Twists**

*Fingers interlocked behind the head.

**Light weight optional

(Score is Time)

Tuesday

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 – Jumping Jacks

MOVT 2 – Up-Downs

*Both movements = 1 Set

(No Measure)

Push x Pull Strength

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 1:30 MINUTES

1 DB Deadlift

2 DB Hang Power Cleans

3 DB Thrusters

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Push x Pull Workout

Metcon (3 Rounds for time)

3 SETS

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

8 DB Up-Downs

10 Renegade Rows

12 DB Hang Squat Clean

-1:00 Rest b/t Sets-

(Score is Each Set for Time)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog into…

3 SETS

8 PVC Overhead Squats

8 Up-Downs

8 Ring Rows

Strength

Overhead Squat (3×5 at a moderate weight across all sets)

Metcon (AMRAP – Rounds and Reps)

BOOTCAMP:

15:00 AMRAP

400m Run

15 Goblet Squats

15 Overhead Press

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Alt. DB Hang Snatch (50/35)|(35/20)

15 Pull-Ups or 20 Ring Rows

20 Alt. Single DB OH Lunge*

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).

**Lunges can be front rack lunges if mobility is an issue

(Score is Time)

Monday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 DB Deadlift

:30 Plank

:30 Cardio Choice

(No Measure)

Full-Body Strength

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :50 Slow Alt. DB Floor Press

MIN 2 – :50 Slow Plank to Pike

-1:00 Rest-

EMOM x 6 MINUTES

MIN 1 – :50 Single DB Swing

MIN 2 – :50 DB Heel Taps

(Score is Reps)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 DB Devils Press

20 Tuck-ups

-2:00 Rest-

AMRAP x 8 MINUTES

10 DB Devils Press

20 Tuck-ups

(Score is Reps + Rounds)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

10 Single DB Bicep Curls + 10 Single DB Overhead Tricep Extensions

(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

2 Alt Spiderman

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

5 Squat Thrusts

5 Sit-Thru (L)

5 Squat Thrusts

5 Sit-Thru (R)

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

2 SETS*

ON A 6:00 RUNNING CLOCK…

3:00 Moderate Pace Cardio Choice

2:00 Moderate-High Pace Cardio Choice

1:00 Sprint Pace Cardio Choice

Immediately into…

AMRAP x 6 MINUTES

2-4-6-8…and so on

Alt. DB Hang Snatch

Tuck-Jumps

-Rest 2:00 b/t Sets-

*Each Set is 12:00 total working time

(Score is Rounds + Reps)

Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10/8 Cal Row (EZ-Mod Pace)

8 Box Step Ups –> Box Jumps at 3 min

6/6 Push-Up Plank Shoulder Taps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

7 Box Jumps (30/24)|(24/20)

14 No Push-Up Renegade Row (50/35)|(35/20)

21/18 Cal Row

*L+R = 1 Rep

(Score is Rounds + Reps)

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

Optional Finisher

Metcon (Weight)

3 SETS

25 Single DB Floor Press (Athlete Choice, Moderate-Heavy)

1:00 Single DB Weighted Hollow Hold

-Rest 1:00 b/t Sets-

(Score is Weight)

Saturday

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

25′ Alt. Knees to Chest

25′ Alt. Leg Swings

25′ Alt. Lunges

25′ Broad Jumps

Cardio Choice Until End…

(No Measure)

Saturday Squats

Metcon (Weight)

5 SETS ON A 12:00 CLOCK…

8 Double DB “Squatty” Deadlifts*

8 Double DB Slow Front Squats

*Set-Up in the bottom of squat position with back flat and hands on DB. Execute deadlift with DB b/t feet by standing the DB up to the waist.

(Score is Weight)

Full-Body Workout

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 8 DB Squat Cleans + Max Double Unders

MIN 2 – Max Squat Hold (Unweighted)

into…

AMRAP x 8 MINUTES

20 Mountain Climbers*

20 Air Squats

20 Sit-Ups

*1 Rep = L + R

(No Measure)

Friday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Single Unders

MIN 2 – 10 Kip Swings + 10 Knee Raises

MIN 3 – 7 Snatch Deadlifts + 7 Clean Deadlifts

MIN 4 – :45 Up-Downs

BOOTCAMP

EMOM x 8 MINUTES

MIN 1 – :45 Single Unders

MIN 2 – 10 Hollow Rocks + 10 Tuck Ups

MIN 3 – 10 KB Deadlifts

MIN 4 – :45 Up-Downs

Workout

MASHED POTATOES (Time)

3 ROUNDS FOR TIME

15 Power Snatch (115/75)|(75/55)

20 Toes to Bar

25 Power Cleans

100 Double Unders

(Score is Time)

KG BB: (52.5/35)|(35/25)

Metcon (Time)

BOOTCAMP

3 ROUNDS FOR TIME

15 American KB Swings (53/35)

30 Sit Ups

25 Russian KB Swings

150 Single Unders

(Score is Time)

Friday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1:00 Cardio Choice

10 Glute Bridge-Ups

10 Alt. Lunges w/ a Twist

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – :50 DB Suitcase Step-Ups

MIN 2 – :50 DB Close Grip Floor Press

(Score is Weight)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

1 DB Up-Down

2 DB Suitcase Lunge

1 DB Up-Down

2 DB Suitcase Lunge

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

3:00 Max Weighted Deadbugs

Immediately into…

2:00 of Max Russian Twists

(No Measure)