Midtown F.I.T.

Friday

1000 meter Row

25 Dead Lifts (135#/195#)

50 DB Swings (35#/55#)

75 Push Press (35#/45#)

100 Sit-ups

800 meter run (outside)

Thursday

AMRAP in 30 min……..

 

5 KTE

10 Frog Hop Burpees

15 Sit-ups

200 meter sprint

Wednesday

10,9,8,…..,1

 

Lunges (each leg)

Good Mornings (45#/55#)

Slam Balls

 

1 Rope Climb after odd rounds

Tuesday

7 Rounds

10 SDHP (65#/95#)

15 DB Swings (35#/55#)

20 Sit-ups w/ a twist

3- 500 meter Rows anywhere in WOD

Monday

5 Rounds for Time…..

 

800 meter run (outside)

10 Burpee Box Hops (20”/24”)

10 OH Squats (55#/75#)

10 Pull-ups (strict/band)

Friday

800 meter run (outside)

21 DB Thrusters (25#/40#)

9 Burpees

21 High Pulls (45#/65#)

15 DB Thrusters

15 Burpees

400 meter run (outside)

21 High Pulls

9 DB Thrusters

21 Burpees

800 meter run ( outside)

Thursday

50 DU’s (sub 150 jump ropes)

25 SDHP (55#/75#)

50 Sit-ups

40 DU’s

20 SDHP

40 Sit-ups

30 DU’s

15 SDHP

30 Sit-ups

20 DU’s

10 SDHP

20 Sit-ups

10 DU’s

5 SDHP

10 Sit-ups

Wednesday

800 meter run (outside)

Then….5 Rounds

15 HPC (65#/85#)

15 DB Swings (35#/55#)

15 Med Ball Sit-ups

Then 800 meter run (outside)

Tuesday

21-15-12

 

Bicycles (each leg)

Wall Balls (16#/20#)

Push Press (65#/95#)

After each round…..

500 meter Row

And

400 meter Run (outside)

Monday

1600 meter run (outside) followed by…..

 

10 Rounds of…..

 

6 Push-ups

9 Deadlifts (135#/195#0

12 Box Hops (20”/24”)