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 (Weight)

4 SETS ON A 12:00 CLOCK…

20 Single DB Bent Over Row

20 DB Glute Bridge Floor Press

(Score is Weight)

Push x Pull Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES

24 DB Slides

12 Single DB Hang Power Cleans*

6 DB Renegade Rows

*Hold DB across Chest

-Rest 1:00 b/t sets-

(Score is Rounds + Reps)

Monday

Training Pit CrossFit (Hollywood, FL) – Metcon

Warm-up

Warm-up (No Measure)

3 Sets (10:00 Cap)

1:00 Row @ Mod Pace

10 Push-Up to Pike

10 Glute Bridges

10 Alt. V-Ups

10 Strict Press

5:00 Jerk technique work while Bootcamp completes AMRAP

Strength

Split Jerk (Build to a Heavy 1-Rep *)

ON A 15:00 RUNNING CLOCK

*Push or Split Jerk

Week 4 of 8

(Score is Weight)

Metcon (AMRAP – Rounds and Reps)

BOOTCAMP:

20:00 AMRAP

20 Glute Bridges*

20 Lateral Raises

20 Front Raises

400m Run

*band optional

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

500/400m Row

10 Hand Release Push-Ups*

7 Jerks (135/95)|(95/65)

*Increase by 5-Reps Every Round

(Score is Rounds + Reps)

AMRAP x 15 MINUTES

500/400m Row

10 Hand Release Push-Ups*

14 Push Press (35/25)|(25/15)

*Increase by 5-Reps Every Round

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 (Weight)

AMRAP x 10 MINUTES

10 Single DB Suitcase Deadlift (R)

10 DB Ground to Overhead

10 Single DB Suitcase Deadlift (L)

20 DB Slides

(Score is Weight)

Full-Body Workout

Metcon (Weight)

E2MOM x 8 SETS

12 Single DB Ground to Overhead

12 Alt Single DB Lunges

Plank until next interval

(Score is Weight)

Finisher

Metcon (No Measure)

FOR QUALITY

Max Time in Any Style Plank for 2:00

-Rest 1:00-

Max Time in Any Style Plank for 2:00

(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

30 Mountain Climbers

(No Measure)

Bodyweight Pump

Metcon (No Measure)

AMRAP x 3 MINUTES

8 Inch Worm + Pike Thigh Tap*

16 Hollow Rocks

-Rest 1:00-

AMRAP x 3 MINUTES

8 Inch Worms + Push-Up

16 V-Ups

*Walk hands out to top of Push-up, send hips up to a Pike, + tap opposite thigh (R) + (L), them stand- see Follow Along Video for Reference

(No Measure)

Sunday Sweat

Metcon (No Measure)

2 SETS

E2MOM x 10 MINUTES

10 Pike Push-Ups

10 Up-Down + Tall Jumps

10 Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)

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 (AMRAP – Rounds and Reps)

EMOM x 6 MINUTES

MIN 1 – :50 Slow Split Squats (R)

MIN 2 – :50 Slow Split Squats (L)

– Rest 1:00 –

AMRAP x 6 MINUTES

8 Lunge (R) + Lunge (L) + Squat*

16 DB Hollow Flutter Kicks

*Hold DB in Goblet Position

(Score is Rounds + Reps)

Saturday Squats

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 DB Hang Squat Cleans

-Rest :30-

1:00 Alt Suitcase Reverse Lunges

-Rest :30-

1:00 Alt V-Ups

-Rest :30-

*No Additional Rest b/t Sets

(Score is Reps)

Friday

Training Pit CrossFit (Hollywood, FL) – Metcon

Warm-up

Warm-up (No Measure)

200m Run

Into…

4 ROUNDS (:15 EACH)

– Jumping Jacks

– PVC Pass Throughs

– Jumping Squats*

– Hollow Hold

*Round 3 switch to PVC Jumping Back Squat, Round 4 sub for PVC Jumping OHS

Strength

Metcon (Weight)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex:

1 Hang Power Snatch

+

1 Overhead Squat

+

1 Hang Squat Snatch

(Score is Weight)

Week 3 of 8

Metcon (AMRAP – Rounds and Reps)

BOOTCAMP:

20:00 AMRAP

200m Run

15 Strict Overhead Press (35/20)

12 Push-Ups

1:00 Plank

– 1:00 Rest Between Rounds –

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

21 Hang Power Snatch (95/65)|(65/45)

(Score is Time)

BOOTCAMP:

3 ROUNDS FOR TIME

400m Run

30 American KB Swings (53/35)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Twisted Cross (R)

2:00 Twisted Cross (L)

1:00 Calf Stretch (R)

1:00 Calf Stretch (L)

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 (Weight)

EMOM x 6 MINUTES*

:30 Elbow to Hand Push-Up** + :30 Plank Hold

Into…

EMOM x 6 MINUTES

:30 Alt DB Snatch + :30 Squat Hold

*No rest between EMOMs

**Starting in Elbow Plank, shift weight onto Hands, then back to Elbows

(Score is Weight)

Full-Body Sprint Workout

Metcon (No Measure)

EMOM x 4 MINUTES

10-12 Alt Single DB Up-Downs

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :45 Alt DB Snatch

MIN 2 – :45 Double Unders

-Rest 1:00-

EMOM x 8 MINUTES

MIN 1 – :45 Alt Single DB Up-Downs

MIN 2 – :45 Double Unders

(No Measure)

Finisher

Metcon (No Measure)

1 SET

:45 Plank

-:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Plank

-:15 Rest-

1:00 Hollow Hold

(No Measure)

Thursday

Training Pit CrossFit (Hollywood, FL) – Metcon

Warm-up

Warm-up (No Measure)

2 ROUNDS (10:00 Cap)

1:00 EZ-MOD Bike

5 Scap Push-ups + 5 Push-Ups

6 Scap Pull Ups

6 Hanging Knee Raises

3 Rope Lay Downs and Stand-Ups

BOOTCAMP:

2 ROUNDS (10:00 Cap)

1:00 EZ-MOD Bike

5 Scap Push-ups + 5 Push-Ups

6 Ring Rows

6 Tuck Ups

6 DB Bent Over Rows

then… review workout movements/technique with class:

1 ROUND:

5 Burpees

5 DB Push Press

5 DB Floor Press

Workout

Metcon (No Measure)

5 min rope climb work
bootcamp perform core work EMOM of 5 minutes

Around the World (Core)

5 min EMOM perform 6 (3 each way) around the world as high as possible. May be done with a partner taking turns holding the PVC pipe for height .

**BOTH partners do 10 sets

https://www.youtube.com/watch?v=jy2zjpcrtAI
can do it with leg raises.

One partner Laying down while the other partner holds a PVC pipe about 3 feet off the floor and they laying partner performs leg raises over PVC

“POT O’ GOLD” (Time)

FOR TIME

25 Burpees

25/20 Cal Bike

5 Rope Climbs

25 DB Push Press (50/35)|(35/20)

25 DB Floor Press

50/40 Cal Bike

25 DB Floor Press

25 DB Push Press

5 Rope Climbs

25/20 Cal Bike

25 Burpees

(Score is Time)

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

Metcon (Time)

BOOTCAMP

FOR TIME

25 Burpees

25/20 Cal Bike

15 Ring Rows

25 DB Push Press (50/35)|(35/20)

25 DB Floor Press

50/40 Cal Bike

25 DB Floor Press

25 DB Push Press

15 Ring Rows

25/20 Cal Bike

25 Burpees

(Score is Time)

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