Midtown F.I.T.

Friday

800 meter run (outside)

9 pull-ups (unassisted)

9 thrusters (65#/95#)

400 meter run

15 pull-ups

15 thrusters

800 meter run

21 pull-ups

21 thrusters

Thursday

10, 9, 8, ....., 1

Shoulder Press (55#/65#)
HPC (55#/65#)
OH Squat (55#/65#)
400 meter run (outside) after odd rounds

Wednesday

21-15-12-9

 

Wall Ball (14#/16#)

Box Hops (20”/24”)

Med Ball sit-up

400 meter run (outside) after each round

Tuesday

3 Rounds for Time……

800 meter run (outside)

15 Dead Lifts (135#/185#)

30 V-ups

Monday

4 Rounds for Time……

10 Ring Dips

20 DB Push-press (20#/30#)

30 Air Squats (butt to ball or below parallel)

400 meter run (outside)

Friday

21-15-9

Thrusters (65#/95#)
Burpees
DB Swings (35#/55#)

Walking lunges down and back after each round

Thursday

AMRAP in 20 minutes……

20 calories on rower

15 Bicycles (each leg)

10 Push-ups

5 SDHP (65#/95#)

Wednesday

800 meter run (outside)

50 Sit-ups

40 Box Hops (18”/20”)

30 Wall Balls (14#/20#)

20 Dead Lifts (135#/185#)

20 Dips

20 Dead Lifts

30 Wall Balls

40 Box Hops

50 Sit-ups

800 meter run

Tuesday

1200 meter run (outside)

8 Pull-ups (unassisted)

16 Push-ups (military)

800 meter run

16 Pull-ups

32 Push-ups

400 meter run

24 Pull-ups

48 Push-ups

Monday

4 Rounds for Time…….

400 meter run

5 Cleans (55#/75#)

5 Shoulder Press

5 HPC

5 Back Squat

5 OH Squat

Use same weight (if capable) for the lift sequence