Midtown F.I.T.

Friday

21-15-9

SDHP (65#/85#)

Push-ups (military)

Wall Balls (16#/20#...high wall)

 

Walking lunge down and back track b/t each round

 

1 mile run at completion of last round

Thursday

5 Rounds for Time

15 OH Squats (65#/85#)

15 Pull-ups (strict/band)

500 meter row

Wednesday

400 meter run (outside)

25 Burpees

5 Hang Power Cleans (65#/95#)

20 Burpees

10 HPC

15 Burpees

15 HPC

10 Burpees

20 HPC

5 Burpees

25 HPC

800 meter run (outside)

Tuesday

21-18-15-12-9-6

Air Squats

SDHP (65#/85#)

Box Hops (20”/24”)

Push-ups (military)

Thrusters (65#/85#)

Pull-ups (strict/band)

Friday

800 meter run (outside)

50 Box Hops (18”/20”)

40 Sit-ups w/ a twist

30 Wall Balls (16#/20#...high wall)

20 Dead Lifts (135#/185#)

10 Push-ups

20 Dead Lifts

30 Wall Balls

40 Sit-ups w/ a twist

50 Box Hops

800 meter run

Thursday

AMRAP in 30 minutes….

Use same weight for all moves

6 Push Press (45#/65#)

6 Back Squats (45#/65#)

6 Dead Lifts

6 High Pulls

6 OH Squats

6 Front Squats

Wednesday

10, 9, 8, …..,1

Frog Hop Burpees

Pull-ups (strict/band)

Slam Balls

 

400 meter run or row after evens

1 Rope Climb after odds

Tuesday

5 Rounds for Time….

800 meter run (outside)

50 air squats (butt to ball or below parallel)

25 db swings (35#/55#)

Monday

400 meter run (outside)

 

21 DB Thrusters (25#/35#)

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

Friday

1000 meter row

50 Sit-ups

25 Burpee Box Hops (18”/20”)

800 meter run (outside)

25 Push-ups (military)

50 Sit-ups

25 Burpee Box Hops

500 meter row

25 Push-ups

50 Sit-ups

25 Burpee Box Hops

400 meter run (outside