Midtown F.I.T.

Thursday

3 Rounds for Time……

12 Push Jerk (65#/95#)

16 Wall Balls

20 Push-ups

24 Sit-ups

400 meter run (outside)

Wednesday

5 Rounds for Time….

6 OH Squats (65#/95#)

6 Burpee Thrusters (20#/30#)

6 KTE

400 meter run (outside)

Tuesday

AMRAP in 20 minutes….

250 meter Row

15 Sit-ups

10 SDHP (65#/95#)

5 Pull-ups ( unassisted)

Monday

3 DB Shoulder Press (20#/30#)

6 Burpee Box Hop (20”/24”)

9 SDHP (65#/95#)

200 meter sprint (outside)

6 DB Shoulder Press

9 Burpee Box Hop

12 SDHP

400 meter run

9 DB Shoulder Press

12 Burpee Box Hop

15 SDHP

800 meter run

12 DB Shoulder Press

15 Burpee Box Hop

18 SDHP

1200 meter run

 

Thursday

AMRAP in 20 minutes……

5 Dead Lifts (135#/185#)

5 Frog Hop Burpees

5 DB Push Press (20#/30#)

Holiday Schedule

December 23rd - Normal hours

December 24th - 6am to noon

December 25th through 27th - Closed

December 28th through 30th - Normal hours

December 31st - 6am to noon

January 1st - Closed

January 2nd - Normal Saturday hours

HOPE EVERYONE HAS A HAPPY AND SAFE HOLIDAY!

Wednesday

400 meter Row

400 meter run (outside)

Farmer’s Walk d&b (35#/55#)

21 Push-ups (military)

21 Sit-ups

800 meter run (outside)

Farmer’s Walk

15 Push-ups

15 Sit-ups

400 meter Row

400 meter run

9 Push-ups

9 Sit-ups

Farmer’s Walk

Tuesday

4 Rounds for Time……

200 meter Row

30 Air Squats (butt to ball or below parallel)

200 meter Row

20 DB Swings (35#/55#)

200 meter Row

10 Pull-ups (unassisted)

Monday

DB Swings (35#/55#)

Burpees

SDHP (55#/75#)

25-10-5

20-10-10

15-10-15

10-10-20

5-10-25

10-10-20

15-10-15

20-10-10

25-10-5

Friday

4 Rounds for Time…..

5 Push Jerk (65#/95#)

10 Wall Balls (16#/20#)
15 DB Bicep curl (15#/25#)

20 Sit-ups

400 meter run (outside)