Midtown F.I.T.

Friday

4 Rounds for Time…..

10 Ring Dips

20 DB Push Press (20#/30#)

30 Air Squats

400 meter Row

Thursday

AMRAP in 20 minutes….

5 DB Cleans (20#/30#)

5 Straddle Box Hops

5 Burpee Thrusters (20#/30#)

5 Push-ups (chest to ground)

Wednesday

3 Rounds for Time…..

200 meter sprint (outside)

21 Burpees

200 meter sprint (outside)

21 DB Swings (35#/55#)

Tuesday

800 meter run (outside)

50 Wall Balls (12#/16#)

50 Push-ups (chest to ground)

50 DB Swings (35#/55#)

50 Box Hops (18”/20”)

50 Med Ball Jumping Jacks

50 Mt Climbers

800 meter run

Monday

400 meter run (outside)

50 Box Hops (18”/20”)

40 Sit-ups

30 Wall Balls (16#/20#)

20 Dead Lifts (135#/185#)

20 Bench Dips

20 Pull-ups (unassisted)

20 Dead Lifts

30 Wall Balls

40 Sit-ups

50 Box Hops

400 meter run

Friday

10, 9, 8, …..,1

Push Jerk (65#/95#)

Stability Ball Push-ups

Squat Jumps

400 meter run after odds (outside)

Thursday

“Fran”

21-15-9

Thrusters (65#/95#)

Pull-ups (unassisted)

Wednesday

3 DB Shoulder Press (20#/30#)

6 Burpee Box Hops (20”/24”)

9 SDHP (65#/95#)

200 meter run (outside)

6 DB Shoulder Press

9 Burpee Box Hops

12 SDHP

400 run (outside)

9 DB Shoulder Press

12 Burpee Box Hops

15 SDHP

800 meter run (outside)

12 DB Shoulder Press

15 Burpee Box Hops

18 SDHP

1200 meter run (outside)

Tuesday

AMRAP in 20 minutes…..

5 Dead Lifts (135#/185#)

5 Cleans (65#/95#)

5 OH Squats (65#/95#)

Monday

25 total Walking Lunges

20 Pull-ups (unassisted)

25 Frog Hop Burpees

20 DB Push Press (20#/30#)

25 Bench Dips

20 Sit-ups on med ball wall

25 DB Swings (35#/55#)

20 Bicycles on bench (each leg)

25 HPC  (65#/95#)

20 Knee-ups on bench

25 Wall Balls (12#/16#)

1600 meter run (outside)