Thursday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

10/10 Moose Antlers

10 Supermans

10 Scap Push-Ups

Into…

4 SETS (:20 ON/ :10 OFF)

MOVT 1 – Row*

MOVT 2 – Push-Up**

*Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%)

**After 2 sets, switch to Push-Up to Pike

Crossfit to go into teaching of Floor Press while Bootcamp performs…

10 – 9 – 8 – 7… -1

Push-Ups

1-2-3-4… 10

Bicep Curls

Strength

Floor Press (8-8-6-6-4-4)

8-8-6-6-4-4*

Floor Press

*Build from Light-Moderate to Moderate-Heavy

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

500/400m Row

Max DB Floor Press (50/35)|(35/20) in Time Remaining…

(Score is Reps)

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

Finisher

Metcon (No Measure)

TABATA (8 SETS, :20 ON/:10 OFF)

DB Gun Hold*

*Single or Double DB.

(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!

Wednesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS

200m Run

8 Barbell Front Squat or DB Front Squat

8 Barbell Push Press (w/ :01 Pause in the Dip)* or DB Push Press

8 Up-Down Over Bar

*This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now.

**After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster while Bootcamp completes…

20 Min AMRAP:

200 M Run

15 Feet Together Squats

10 DB Overhead Press

– Rest 1 Min –

Strength

ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Heavy 3-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

*Barbell can come out of the rack

(Score is Weight)

Workout

“PUNCH OUT” (Time)

FOR TIME

800m Run

30 Thrusters (115/75)|(75/55)

30 Lateral Burpees Over Bar

(Score is Time)

KG BB: (50/35)|(35/25)
*Sub DB Thrusters and regular burpees for Bootcamp

Wednesday

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 Alt. Groiners

10 Air Squats

10 Alt. Reverse Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Diamond Push-Ups

20 Deadbugs

30 Mountain Climbers

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Reps)

7 SETS FOR MAX REPS

1:00 – Cardio Choice

1:00 – Burpees

1:00 – Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

5 SETS (:20 ON / :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Tuesday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Jumping Jacks

10 Bootstrappers

5/5 Split Squat

Into…

2 ROUNDS

10 BB Sumo Good Morning

10 Alt. Step Ups

10 Alt. Slow Deadbugs

Strength

Metcon (Weight)

3 SETS FOR QUALITY

5 Tempo Sumo Deadlift (30X1)* or DBL KB Sumo Deadlift

10/10 DB Suitcase Split Squats

20 Slow Alt. V-Ups

*Build from Moderate to Moderate-Heavy

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Deadlifts (185/135)|(135/95) or DBL KB Deadlift (44/35)

15 Box Jumps (24/20)

Immediately Into…

3 ROUNDS FOR TIME

12 Deadlifts (225/155)|(155/105) or DBL KB Deadlift (53/44)

12 Box Jumps

(Score is Time)

KG BB 1: (85/60)|(60/42.5)

KG BB 2: (100/70)|(70/55)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Pose (R/L)

1:00 Calf Stretch (R/L)

(No Measure)

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

5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for “Max” Rep Movement

(No Measure)

Push x Pull Strength

Metcon (Weight)

E2MOM x 12 MINUTES

12/12 Single DB Suitcase Deadlift

20 Single DB Floor Press*

*Hold DB Across Chest

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :50 DB Slides

MIN 2 – :50 Single DB Burpee + Power Clean*

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :50 DB Russian Twists

MIN 2 – :50 Single DB Burpee + Power Clean

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :50 Quad Heel Taps

MIN 2 – :50 Single DB Burpee + Power Clean

*DB Burpee + Power Clean = 1 rep

(Score is Total Reps for Min 2 Movements)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Monday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Sit-Ups

5 Up-Downs

into…

AMRAP x 2 MINUTES

20 Single Unders

10 Sit-Ups

5 Burpees

(No Measure)

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…

10/10 Bulgarian Split Squat*

10-15 Bench/Box Dips

*Option to hold DBs

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 DB Hollow Flutter Kicks

20 Walking Lunges

30 Double Unders

-Rest 1:00-

AMRAP x 8 MINUTES

30 DB Hollow Flutter Kicks

20 Walking Lunges

10 Double Unders

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

EMOM x 5 MINUTES

30 Russian Twists + Max Tuck Hold

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike*

Into…

2 ROUNDS

10 Reverse Lunges

7/7 DB Russian Swing

5/5 DB Upright Row

Into…

2 ROUNDS

10 Jumping Lunges

7/7 DB Hang Power Clean

5/5 DB Overhead Press

*Increase pace each minute: start easy, increase to moderate, then moderate-hard.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

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

12 Sit-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Rounds + Reps)

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

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY*

:30 Hollow Body Flutter Kicks

:30 Superman Hold

12/12 Slow Single DB Supported Row (Athlete Choice)

*No Rest b/t Flutter Kicks and Superman Hold.

-Rest 1:30 b/t Sets-

(No Measure)

Sunday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Alt. Cossack Squat

10 Groiners

10 Up-Downs

Immediately into…

AMRAP x 2 MINUTES

Max Inchworms w/ Push-Up

Immediately into…

AMRAP x 4 MINUTES

10 Bootstrappers

10 Scap Pull-Ups

10 Tuck-Ups

Workout

Jay (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

22 Air Squats

12 Toes to Bar

9 Burpees

*Weight Vest Optional

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

TABATA (8 SETS, :20 ON /:10 OFF)

TABATA 1 – Slam Ball Russian Twists (Athlete Choice)

TABATA 2 – Weighted Glute Bridge March

(No Measure)

Sunday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

7 Burpees into Max Single Unders

(No Measure)

Bodyweight Pump

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Plyo Push-Ups

MIN 2 – :45 Supermans

(No Measure)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 10 MINUTES

1:00 Cardio Choice

20 DB Russian Twists

40 Double Unders

20 DB Slides

10 Up-Down Mountain Climbers*

* 1 REP = 1 Up-Down + 1 Mountain Climber (R) + 1 Mountain Climber (L)

-2:00 Rest b/t Sets-

(Score is Rounds + Reps)