Midtown F.I.T.

Friday

400 meter run (outside)

 

21 DB Thrusters (20#/30#)

21 Ring Rows

21 Swan Dives (35#/45#)

 

800 meter run

 

16 DB Thrusters

16 Ring Rows

16 Swan Dives

 

400 meter run

 

9 DB Thrusters

9 Ring Rows

9 Swan Dives

 

Thursday

25-20-15

HPC (65#/95#)
DB Shoulder Press (20#/30#)
Bicycles (each leg)
400 meter run after each round (outside)

Wednesday

4 Rounds for Time….

800 meter run (outside)

10 Box Hop Burpees ( 20”/24”)

10 Dead Lifts (135#/185#)

10 DB Swings (35#/55#)

4 Rounds for Time….

800 meter run (outside)

10 Box Hop Burpees ( 20”/24”)

10 Dead Lifts (135#/185#)

10 DB Swings (35#/55#)

Tuesday

3 Rounds for Time…..

 

200 meter row

30 Air Squats

200 meter row

20 Bent over row (45#/65#)

200 meter row

10 Burpee Thrusters (20#/30#)

400 meter run (outside)

Monday

21-15-9

SDHP (65#/85#)

Push-ups (military)

DB Cleans (20#/30#)

Walking lunge down and back track after each round

1 mile run at completion of last round

Friday

800 meter run (outside)

50 wall balls (16#/20#)

50 push-ups (military)

50 db swings (35#/55#)

50 reverse crunches

800 meter run

Thursday

400 meter run (outside)

21 SDHP (65#/95#)

21 Push Press (65#/95#)

800 meter run

15 SDHP

15 Push Press

1200 meter run

9 SDHP

9 Push Press

Wednesday

AMRAP in 20 minutes….

Add 1 rep each round, except Farmer’s Walk

Box Hop Burpee (20”/24”)

Dead Lift (105#/155#)

Wall Ball (12#/20#)

1 lap Farmer’s Walk (35#/50#)

Tuesday

800 meter run (outside)

30 Box Hops (20”/24”)

15 Power Cleans (65#/95#)

30 Box Hops

15 Power Cleans

30 Box Hops

15 Power Cleans

800 meter run

 

Monday

21-15-9

Thrusters (65#/95#)

Burpees

After all 3 rounds are completed….

30 Dead Lifts (135#/185#)