Midtown F.I.T.

Monday

100 meter row

2 Push-ups

3 Stationary lunges (each leg)

4 DB Snatch (each arm) (25#/35#)

5 SDHP (65#/95#)

6 DB Swing (35#/55#)

7 Box Hops (20’/24’)

8 Push Press (65#/95#)

9 Wall Balls (16#/20#)

10 Bicycles (each leg)

11 Frog Hop Burpees

1200 meter run or any machine

Friday

1200 meter run (outside)

21 Dead lifts (135#/185#)

21 Wall Balls (12#/20#...high wall)

21 Push-ups

21 Sit-ups

800 meter run (outside)

15 reps of the same as above

400 meter run (outside)

9 reps of the same as above

 

Thursday

10,9,8,…,1

 

HPC (65#/95#)

Walking Lunges (each leg)

Frog Hop Burpees

400 meter run (outside) after odd rounds

 

Wednesday

1600 meter run (outside)

30 Push Press (55#/75#)

30 SDHP (55#/75)

30 Push-ups

30 Sit-ups w/ a twist

1600 meter run (outside)

 

 

Tuesday

800 meter run (outside)

30 DB Swings (35#/55#)

20 Wall Balls (12#/20#...high wall)

300 meter Row

20 DB Swings(35#/55#)

30 Wall Balls(12#/20#..high wall)

40 Med Ball Sit-ups

500 meter Row

40 Med Ball Sit-ups

30 Wall Balls (12#/20#..high wall)

20 DB Swings (35#/55#)

300 meter Row

20 Wall Balls (12#/20#)

30 DB Swings (35#/55#)

800 meter run (outside)

Monday

800 meter run (outside)

10 KTE

15 Frog Hop Burpees

20 Push Jerk (55/75)

25 Air Squats (butt to ball or below parallel)

30 Sit-ups

 

Friday

AMRAP in 20 min……

 

3 SDHP (65#/95#)

6 DB swings (35#/55#)

9 Wall Balls (16#/20#)

Thursday

800 meter run (outside)

50 Sit-ups

40 Box Hops (18”/20”)

30 Dips

20 Burpees

20 Push Press (65#/95#)

20 Burpees

30 Dips

40 Box Hops

50 Sit-ups

800 meter run

 

Wednesday

100 sit-ups

800 meter run (outside)

60 air squats (butt to ball or below parallel)

40 DB Swings (35#/55#)

400 meter Row

10 burpee box hops (20”/24”)

800 meter run