4/1/15

• A. Strict Shoulder Press 5-5-5-5-5
• 
  
• B. 
• 
  
• 6 Bar Muscle Ups / 10 C2B pullups
• 12 Power Snatches (115/75)
• 18 OHS (115/75)
• 24 Push Jerks (115/75)
• 30 Burpees
• 36 T2B / 36 V-ups
• 40 Sumo DLHP (70/53)
• 
  
• C. 10-20-30-40-50 Unbroken (if you mess up before that number you start over) Sets of Double Unders OR practice double unders

3/31/15

• warmup: pizza game
• 
  
• A. Pendlay Row 5-5-5-5-5
• 
  
• B. AMRAP 2 min on, 1 min off x4
• 
  
• 5 calorie assault bike
• 10 American Swings (70/53)
• 10 Ring dips / 20 box dips
• 
  
• **start next 2min AMRAP where you left off last round**
• 
  
• accumulate total reps
• 
  
• C. Accumulate 3 minutes of L-Sit (paralletes, or boxes)

3/28/15

• AMRAP 20
• 
  
• 20 Pushups
• 20 American KB Swings (70/53)
• 200 M run

3/27/15 - "15.5 Open WOD"

• Coaches' mobility work after line drills
• 
  
• 27-21-15-9
• 
  
• Rower Calories
• Thrusters (95/65)

3/26/15

• A. Turkish Getups (1RM in 10 minutes)
• 
  
• B. 
• 
  
• 800 M run
• 20 Power Cleans (95/65)
• 20 Push Jerks (95/65)
• 50 Double Unders 
• 800 M run

3/25/15

• WARMUP: 3 rounds
• 
  
• 10 marching bridges (http://youtu.be/23IAMXjzISg?t=4m)
• 
  
• 5 Roll to Candlestick / 5 V-ups if not able to perform Roll
• 
  
• 5 Squat to stand 
• (http://youtu.be/KfEFc7hN4Dk?t=34s)
• 
  
• A. Front Squat 3-3-3-3-3
• 
  
• B. Teams of 2 or 3
• 
  
• 3 rounds (per partner)
• 
  
• 12 T2B
• Max Deadlift (185/115) *switch*
• 
  
• 3 rounds (per partner)
• 
  
• 12 Box Jumps (24"/20")
• Assaul Bike Max Calories

3/24/15

• warmup: 3 rounds (NOT for time)
• 
  
• 2 wall walks
• 6 hollow rocks (rock back and forth = 1 rep)
• 20 double unders (or double under practice)
• 
  
• A. Push Press 5-5-5-5-5
• 
  
• B. 8 Min AMRAP
• 
  
• Squat Snatch 1,2,3,4,5...going up by one rep (155/105)
• 
  
• Burpees over the bar 2,4,6,8,10...going up by 2 reps

3/23/15 - "Jackie" (benchmark)

• A. 2 Power Clean EMOM for 8 min
• 
  
• then 6 min E-2MOM (1 power clean for a 1RM of the day)
• 
  
• B. Jackie (11 min cap)
• 
  
• 1000 M row
• 50 thrusters (45# both women and men)
• 30 pullups

3/21/15

• 6 rounds
• 
  
• 5 Thrusters (115/75) / Single or double KB for BC
• 5 Burpee - Box Jumps (24"/20")
• 400 M run

3/20/15 - OPEN WOD 15.4

• Mobility & Skill work before metcon
• 
  
• shoulder mobility & HSPU skill for 10 min
• 
  
• 
  
• RX 8 minutes of:
• 
  
• 3 handstand push-ups
• 3 cleans
• 6 handstand push-ups
• 3 cleans
• 9 handstand push-ups
• 3 cleans
• 12 handstand push-ups
• 6 cleans
• 15 handstand push-ups
• 6 cleans
• 18 handstand push-ups
• 6 cleans
• 21 handstand push-ups
• 9 cleans
• 
  
• Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
• 
  
• 185lb/125lb
• AMRAP - Reps
• 
  
• SCALED WILL BE:
• 
  
• 8 Min AMRAP
• 10 HR pushups (only push press if you're registered for open)
• 10 Power Cleans

3/19/15

• A. Clean Shrug Pull 5-3-3-1-1
• 
  
• B. AMRAP 12
• 
  
• 10 Alternating pistols / 2x goblet squats
• 20 Russian Swings (70/53)
• 40 Double Unders

3/18/15

• warmup: pit relay game
• Split the class in even/fair teams if possible. Try to have about 4 ppl per team. Line up teams next to each other
• 
  
• person 1, then 2, then 3, then 4 goes in a tag race style.
• 
  
• 5 air squats
• 5 burpees
• run 50 feet
• 5 pushups
• run 50 feet back to tag next person
• 
  
• repeat the race 3-4 times switching teams up to make them fair and even.
• 
  
• A. Push or Split Jerk 5-3-3-1-1  
• 
  
• **athletes will only use SPLIT jerk if they have good foot speed and technique**
• 
  
• B. 2,4,6,8,10,12
• 
  
• Power Clean (135/95)
• Burpees over bar
• 
  
• Buy Out: 800 M run
• 
  
• 2 PCs, 2 burpees, 4 PCs, 4 burpees, 6 & 6, 8 & 8, etc...

3/17/15

• A. ankle and hip mobility after warmup
• 
  
• B. Deadlift 5-3-3-1-1 
• 
  
• C. EMOM 21
• 
  
• minute 1: 20 box jumps (24"/20")
• minute 2: 12 thrusters (135/95)
• minute 3: 8 bar muscle ups (RX) / 12 C2B pullups
• 
  
• repeat this order for 7 rounds

3/16/15 - "Angie" (benchmark)

• warmup:  teams lined up in similar count.
• 
  
• One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back...etc
• 
  
• do this until everyone has finished the combo TWICE
• 
  
• A. Power Snatch plus 2 OHS complex. 10 min to find max weight on complex
• 
  
• 
  
• B. Angie (21 min cap)
• 
  
• 100 Pullups
• 100 Pushups
• 100 Situps
• 100 Squats

3/14/15 - All locations CLOSED for BEACH WOD!

We will be CLOSED Saturday at all locations for our Beach WOD at 10am in Ft Lauderdale Beach!!

We'll be across the street from Blondie's all day, come hang out!

229 S Fort Lauderdale Beach Blvd, Fort 

Lauderdale, FL 33316

3/13/15 - "15.3 Open WOD"

• 14-Minute AMRAP of:
• 
  
• 7 Muscle-ups
• 50 Wall-Ball Shots, 20# / 14#
• 100 Double-Unders

3/12/15

Skills

Warmup: Double Unders (5 min practice or max effort 2 attempts)

Pistols (10 min practice and progression)

B. 4 rounds

15 Pullups
15 HR Pushups
400 M run



***remember we will be closed on all 3 locations this Saturday for our Beach WOD and hangout! Come join us starting at 10am at Las Olas across from Blondies***

3/11/15

• warmup: pizza game
• 
  
• A. Thruster 3-3-3-3-3 (from the rack)
• 
  
• B. AMRAP 15
• 
  
• 5 Push Press/Jerk (135/95)
• 5 Toes to Bar / 8 v-ups
• 10 Alternating Snatches (70/55)

3/10/15

• A. Romanian Deadlift 3-3-3-3-3 (slow eccentric, fast concentric)
• 
  
• B. Rope Climb Skill practice
• 
  
• C. (10 min cap)
• 
  
• 48 Double Unders
• 24 Burpees
• 12 Hang Power Cleans (185/115)
• 6 rope climps / 15 strict pullups or ring rows

3/9/15 - "Fight Gone Bad" (benchmark)

warmup:

3 rounds not for time

10 PVC OHS
10 HR pushups
100 M run

A. Floor Press 5-5-5-5-5

WOD for reps “Fight Gone Bad”
In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

3 rounds

The stations are:

Wall ball, 10 ft target (20/14)
Sumo DLHP (75/55)
Box jump (20" both genders)
Push press (75/55)
Row (Calories)

3/7/15

• 5 rounds
• 
  
• 20 OH plate lunges (45/25)
• 10 Plate burpees
• 400 M run

3/6/15 - "Open WOD 15.2"

• Includes Masters up to 54 years old
• 
  
• 0:00 - 3:00
• 2 Rounds of:
• 10 Overhead Squats, 95# / 65#
• 10 Chest-To-Bar Pull-ups
• 
  
• 3:00 - 6:00
• 2 Rounds of:
• 12 Overhead Squats, 95# / 65#
• 12 Chest-To-Bar Pull-ups
• 
  
• 6:00 - 9:00
• 2 Rounds of:
• 14 Overhead Squats, 95# / 65#
• 14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes increasing in reps by 2 until the athlete can not complete the ladder.


***will be done in heats, with athletes judging each other.

OR may do scaled

If you do not go past round of 14 (minute 9) use the rest of the class time to work on your kipping C2B or regular pullups

3/5/15 - Team Thursday for LEX!

• warmup - squat snatch technique
• 
  
• A. Squat Snatch 1RM
• 
  
• B. Teams of 2
• 
  
• 3 rounds each alternating for a total of 6 minutes
• 
  
• partner one does Plank Hold (60 seconds)
• partner 2 does Max Cal row
• 
  
• *** 1 minute rest then ***
• 
  
• partner 1 does 15 Situps
• partner 2 does OHS until partner finishes situps (95/65)
• alternate for a total of 3 rounds 
• 
  
• *each partner will have 3 sets of situps and 3 sets of OHS

3/4/15 - "Marcello Magalhaes WOD"

• warmup: coaches work on Hang power/ or squat clean technique for warmup
• 
  
• A. Hang Clean (pwr or sqt) work up to 1RM 5-3-3-1-1
• 
  
• 21-15-9
• 
  
• Power Cleans (155/105)
• Wall Balls (20/14)
• KB American Swing (70/53)
• 
  
• **if you are doing the open and you this weight is a heavy RX for you we highly recommend you go lighter on the load**

as you all know the newest member of our Training Pit family was recently in a very bad motorcycle accident and had many surgeries. We are doing a charity event WOD to raise some funds to help support his recovery as he did not have insurance.

Here's more info:

https://www.facebook.com/events/814919275229326

3/3/15

• warmup: Split the class in even/fair teams if possible. Try to have about 4 ppl per team. Line up teams next to each other
• 
  
• person 1, then 2, then 3, then 4 goes in a tag race style.
• 
  
• 5 air squats
• 5 burpees
• run 50 feet
• 5 pushups
• run 50 feet back to tag next person
• 
  
• repeat the race 3-4 times switching teams up to make them fair and even.
• 
  
• A. *STRICT* Shoulder Press (no bending of knees) 3-3-3-3-3
• 
  
• B 5 rounds
• 
  
• 8 Deadlifts (225/155)
• 30 Double Unders
• 200 M run

3/2/15 - "Cindy OR Mary" (benchmark)

• A. Back Squat 3-3-3-3-3
• 
  
• B. Cindy - 20 min amrap
• 
  
• 5 pullups
• 10 pushups
• 15 air squats
• 
  
• or Mary - 20 min amrap
• 
  
• 5 HSPU
• 10 alt. pistols
• 15 pullups