Midtown F.I.T.

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#)

Friday

10,9,8,….,1

Box Hops (20”/24”)

Swan Dives (35#/45#)

Med Ball Toe Touches

400 meter run (outside) after odds

Thursday

5 Rounds for Time.....

15 Push Jerk (55#/75#)
20 Box Hops (20"/24")
15 Sit-ups
2o Back Squats (use same weight as push-jerk)

Wednesday

500 meter Row

400 meter Farmer’s Walk (outside…20#/40#)

15 Power Cleans (55#/75#)

30 Push-ups

45 DB Swings (35#/55#)

30 Push-ups

15 Power Cleans

400 meter Farmer’s Walk (outside…20#/40#)

800 meter run (outside)

Tuesday

400 meter run (outside)

10 dead lifts (135#/185#)

30 sit-ups

30 wall balls (14#/20#...high wall)

10 dead lifts

800 meter run (outside)

10 dead lifts

30 wall balls

30 sit-ups

10 dead lifts

400 meter run (outside)

CONGRATULATIONS!

What a weekend! Beth and Ed both did exceptionally well! We are very proud of their accomplishments!

Beth placed 9th and qualified for Regionals

Ed placed 31st out of 88 participates

Please congratulate them when you see them! They are both truly elite athletes!

Monday

5 Rounds for Time…

 

20 Shoulder Press (35#/55#)

30 Push-ups

40 Sit-ups

50 Air Squats