Midtown F.I.T.

Wednesday

10,9,8…,1

Box Hops (24”/20”)

Push Press (65#/95#)

DB plank rows (20#/30#)

400 meter run (outside) after even rounds

Tuesday

4 Rounds for Time…..

12 pull-ups (unassisted)

15 push-ups (chest to ground)

18 sit-ups

400 meter Row

Monday

5 Rounds for Time……

 

12 Frog Hop Burpees

12 OH Squat (65#/95#)

12 KTE

200 meter sprint (outside)

Friday

21-15-12-9

Deadlifts (135#/185#)

Slam Balls

Pull-ups

Bicycles

Weighted walking lunge down and back b/t each round (15#, 25#)

 

Thursday

400 meter run (outside)

21 Box Hops (20”/24”)

21 SDHP (65#/95#)

21 Wall Balls (16#/20#)

800 meter run

15 Box Hops

15 SDHP

15 Wall Balls

1200 meter run

9 Box Hops

9 SDHP

9 Wall Balls

Wednesday

3 Rounds for Time….

 

400 meter run (outside)

15 Cleans (65#/95#)

30 Push-ups (chest to ground)

45 Sit-ups w/ a twist

60 Air Squats (butt to ball or below parallel)

Tuesday

21 Front Squats (65#/95#)

42 DB Swings (35#/55#)

15 Front Squats (65#/95#)

30 DB Swings (35#/55#)

9 Front Squats

18 DB Swings

1600 meter run

Monday

5 Rounds for Time…..

10 SDHP (65#/95#)

20 Ring Rows

30 calories on Rower

40 Sit-ups

Friday

5 Rounds for Time….

10 Thrusters (65#/95#)

10 Burpees

10 Pull-ups (unassisted)

After all 5 rounds are completed 800 meter run (outside)

Thursday

25-20-15-10

 

Push Jerk (55#/85#)

Ring Dips

Sit-ups w/ a medicine ball

Walking Lunge down and back after each round