Midtown F.I.T.

Monday

1000 meter Row

90 DU’s or 250 singles

800 meter run (outside)

70 Push-ups (chest to ground)

60 Box Hops (18”/20”)

50 Slam Balls

40 OH Squats (45#/65#)

30 DB Swings (35#/55#)

20 Pull-ups (unassisted…strict or kip)

10 Burpees

Friday

5 Rounds for Time…..

12 Thrusters (65#/95#)

9 one armed DB swing (30#/50#...each arm)

6 Pull-ups (unassisted…strict or kip)

400 meter run (outside)

Thursday

21 Dead Lifts (135/185)

21 Wall Balls (16#/20#)

800 meter run (outside)

15 Dead Lifts

15 Wall Balls

800 meter run

9 Dead Lifts

9 Wall Balls

800 meter run

Wednesday

4 Rounds for Time…..

 

30 DB Swings (35#/55#)

20 OH Squats (55#/75#)

10 Frog Hop Burpees

200 meter run (outside)

Tuesday

Push-ups (chest to ground)

Box Hops (20”/24”)

Push Jerk (65#/95#)

30-20-10

24-16-8

18-12-6

12-8-4

6-4-2

1600 meter run after completing all reps

Monday

21-15-12-9

SDHP (65#/95#)

DB Cleans (25#/35#)

Slam Balls

Bicycles (each leg)

Walking lunge down and back b/t each round

Friday

5 Rounds for Time….

200 meter sprint (outside)

21 DB Swings (35#/55#)

12 pull-ups (unassisted)

Thursday

3 Rounds for Time…….

 

500 meter Row

21 Burpees

400 meter run (outside)

Wednesday

100 sit-ups

800 meter run (outside)

60 air squats (butt to ball or below parallel)

40 dead lifts (95#/135#)

400 meter Row

10 burpee box hops (20”/24”)

800 meter run

Tuesday

5 Rounds for time….

400 meter Row

15 db swings (35#/55#)

15 wall balls (16#/20#)

15 sit-ups w/ a twist