Monday, August 31, 2015

9/01/15


  • WARMUP

  • 2 rounds

  • 10 Thoracic High Fives (per side)
  • 10 back strokes
  • 10 PVC OHS

  • A. Strict Shoulder Press 3-3-3-3-3

  • B. 

  • 30 Hang Power Snatch (95/65)
  • 30 OHS (95/65)
  • 30 burpees over the bar
  • 1000 M row

Sunday, August 30, 2015

8/31/15 - "Cindy or Mary" (benchmark)


  • Warmup: Power Clean technique

  • A. EMOM 8, 1 Power Clean. Then Every 2 minutes for 8 minutes 1 heavy power clean

  • B. Choose Cindy or Mary, both AMRAP 20

  • Cindy 
  • 5 pullups
  • 10 pushups
  • 15 air squats

  • Mary
  • 5 HSPU
  • 10 alternating pistols
  • 15 pullups

Friday, August 28, 2015

8/29/15

  • AMRAP 25

  • 10 Front Rack Lunges (95/65) / KB Front Rack Lunges

  • 10 Toes To Bar / V-ups

  • 10 Burpees over bar/KB

  • 200 M run

Thursday, August 27, 2015

8/28/15


  • warmup: 800 M run

  • A. 400M partner farmers walk, AHAP (as heavy as possible)

  • B. 8 min AMRAP

  • 40 Double Unders / Lateral Hops
  • 20 KB Russian Swings (70/53)

  • rest 2 min

  • 8 Min AMRAP

  • 20 one arm KB/DB OHS (45/25) (10 L arm, then 10 R arm)
  • 40 double unders


Wednesday, August 26, 2015

8/27/15


  • A. Clean Shrug Pull 5-3-3-1-1

  • B.

  • 8 Deadlift (315/225) *go heavy*
  • 25 HR pushups
  • 800 M run
  • 25 HR Pushups
  • 8 Deadlifts

Tuesday, August 25, 2015

8/26/15


  • warmup: 2 rounds

  • 10 mountain climbers
  • 10 air squats
  • 5 sotts press with pvc or empty barbell
  • 100 M run

  • A. Hang Power Snatch + 2 OHS (12 minutes to find 1RM on complex)

  • B. Accumulate 100 thrusters (95/65)

  • Every time you drop the bar, perform 7 strict toes to bar / knees to elbows / or v-ups
*can NOT back rack the bar

Monday, August 24, 2015

8/25/15


  • WARMUP

  • 2 rounds

  • 10 Thoracic High Fives (per side)
  • http://youtu.be/2y_A4xfbGUU?t=3m28s

  • 10 back strokes
  • http://youtu.be/xbOxmQRi7fM?t=8m19s

  • 10 PVC OHS

  • A. Push Press 5-3-3-1-1

  • B. EMOM 21 min

  • Min 1: 8 Burpees
  • Min 2: 4 Ring Muscle Ups or 8 C2B Pullups
  • Min 3: 8 assault bike calories


Sunday, August 23, 2015

8/24/15 - "Grace"


  • Warmup 3 round NFT

  • 2 Wall Walk/Climb
  • 5 Empty Bar Pwr clean and jerk
  • 100 M run

  • A. 10 minute shoulder MOBILITY and review on barbell cycling. Focus on efficiency of resetting and touch and go.

  • B. Grace ** 8 minute cap **

  • 30 Clean and Jerk (135/95)

  • C. 10 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

Friday, August 21, 2015

8/22/15


  • 50 Hang Squat Cleans (155/105)
  • run 400 M every time you drop the bar.

  • *can not rest bar on hip crease or back rack

Wednesday, August 19, 2015

8/21/15


  • 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) / lateral hops

  • A. Turkish Getups (1RM per arm) (12 min cap)

  • B. 5 rounds

  • 3 Rope Climb / seated to standing / 9 strict pullups / BC will have 12 Strict Ring Rows
  • 10 Push Press (115/75) / Double KB for BC
  • 40 Double Unders / Lateral Hops

8/20/15


  • WARMUP

  • Shoulder mobility then...
  • 3 RNFT
  • 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
  • 10 Supermans
  • 10 Pushups

  • A. Thruster off the rack 5-3-3-1-1 (12 minutes)

  • B. AMRAP 12 min

  • 2+1, 4+2, 6+3, 8+4... Toes to bar increase by 2, P. Snatch increase by 1.

  • Toes to bar
  • Power Snatch (155/105)

  • *rep count example > 2 T2B 1 P. sntch, 4 T2B 2 P. Sntch, 6 T2B 3 P. Sntch

  • C. 5 sets, 1 min plank hold and 1 min rest

Tuesday, August 18, 2015

8/19/15


  • warmup: squat snatch technique 

  • A. EMOM 8 MIN - 1 squat snatch then... 

  • Every 2 min for 8 min - 1 squat snatch 

  • B.

  • 70 KB american swings (70/53)
  • 60 Wall Balls (20/14)
  • 50 Box Jumps (24"/20")
  • 40 Pullups

Sunday, August 16, 2015

8/17/15 - JT


  • WARMUP

  • 3 rounds

  • 7 air squats
  • 5 strict toes to bar
  • 100 M run

  • A. Front Squat 5-3-3-1-1 (12 min)

  • B. Skill Work: 10 min HSPU or practice HS hold on wall

  • C. JT  (15 min cap)

"J.T."
In Honor of Navy Petty Officer 1st Class, Jeff Taylor. Taylor was one of 16 troops killed when a MH-47 Chinook Helicopter was shot down in Afghanistan on June 28, 2005.


  • 21-15-9

  • Handstand Pushups
  • Ring Dips / 2x Box Dips
  • Pushups


Friday, August 14, 2015

8/15/15 - CLOSED for Scavenger Hunt

Join us for The Training Pit for a SCAVENGER HUNT!! (https://facebook.com/events/105379896470320/)

DATE: Saturday, August 15
 at 10:00am



LOCATION:  


Blondies 229 S Fort Lauderdale Beach Blvd, Fort Lauderdale, Florida 33316

The tasks will take place all over Ft. Lauderdale (Beach/Las Olas area) and must be photo documented to receive credit of completion. As we get closer to the date, we will finalize teams but start thinking of who you want to pair up with. 
The ideal goal would be teams of 6-8 but it will depend on how many people are signed up.

To add an additional element of fun, we encourage all teams to create a fun team name and dress up accordingly!

Thursday, August 13, 2015

8/14/15


  • warmup: 200 M run

  • A. 400 M run relay x2

  • B. 15 Front Squats (115/75)
  • 5 Floor Press (same bar)
  • 250 M row
  • 20 Front Squat
  • 10 Floor Press
  • 250 M row
  • 25 Front Squat
  • 15 Floor Press
  • 250 M row

Wednesday, August 12, 2015

8/13/15


  • 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. Deadlift 3-3-3-3-3

  • B. AMRAP 17

  • 6 HSPU
  • 8 Box Jumps (30"/24")
  • 10 Toes to bar / v-ups

Tuesday, August 11, 2015

8/12/15


  • A. Pendlay Row 5x5

  • B.

  • 20 Assault Bike Calories
  • 40 Alt. Single Arm DB/KB Snatch (45/25)
  • 50 Single Arm DB/KB OH lunges (45/25)
  • 100 Double Unders / 200 singles
  • 50 Single Arm DB/KB OH lunges (45/25)
  • 40 Alt. Single Arm DB/KB Snatch (45/25)
  • 20 Assault Bike Calories


Monday, August 10, 2015

8/11/15


  • warmup - Hang Sqt clean tech work

  • A. Hang Sqt Clean, 12 min to find 3RM 

  • **can NOT drop the bar, if it touch the floor or goes below the new it's a NO REP

  • B. 21-15-9

  • Thrusters (135/95) *heavier than you usually do on thrusters*
  • bar facing Burpees

  • C. accumulate 2 min L-Sit

  • Rings, Hanging from rig, or box supported L-Sit

Sunday, August 9, 2015

8/10/15 - "Helen"


  • Warmup: hang squat snatch technique

  • A. EMOM 8 MIN - 1 hang squat snatch then...

  • Every 2 min for 8 min - 1 hang squat snatch

  • B. Helen

  • 3 rounds

  • 400 M run
  • 21 Kb American swings (53/35)
  • 12 pullups

Friday, August 7, 2015

8/8/15 - CLOSED

CLOSED for our Women's only competition. Start at 9am until about 2pm. Come hang and support our strong women!

At our North Lauderdale location! 5219 nw 35th ave. Ft. Lauderdale FL 33309

Thursday, August 6, 2015

8/7/15


  • warmup: 500 M row

  • Single Arm DB/KB row 5x5

  • 2 rounds

  • 20 Hang Power Cleans (95/65) / KB Sumo DLHP for BC
  • 15 Floor Press (same weight)
  • 800 M run


Wednesday, August 5, 2015

8/6/15


  • A. Floor Press 5-3-3-1-1

  • B. EMOM 15 

  • Minute 1: 6 OHS (155/105)
  • Minute 2: 3 rope climbs
  • Minute 3: 40 Double Unders

  • C. Plank hold 1 minute x 5 with 1 minute rest

Tuesday, August 4, 2015

8/5/15


  • warmup: squat clean technique work with empty barbell

  • A. 8 min EMOM perform one Squat Clean

  • then... from minute 9-16 every OTHER minute perform 1 squat clean for 1RM of day

  • B. 5 rounds

  • 3 Muscle Ups / or 5 pullups and 5 ring dips (10 box dips)
  • 10 DB alternating snatch (70/55)
  • 15 box jumps (24"/20")
  • 250 M row

Monday, August 3, 2015

8/4/15


  • WARMUP

  • 3 rounds

  • 7 air squats
  • 5 strict toes to bar
  • 100 M run

  • A. Back Squats 5-5-5-5-5

  • B. 12 min EMOM

  • 4 OHS (155/105)
  • 6 toes to bar
  • 20 Double Unders / lateral hops


Sunday, August 2, 2015

8/3/15 - Rankel


  • 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. Strict Shoulder Press 5-3-3-1-1

  • B. 20 Min AMRAP

  • 6 Dead Lifts 225/155
  • 7 Burpee Pull Ups 
  • 10 KB American Swings 70/55 
  • 200M Run