Fit Thursday

Fit Thursday

Fit Thursday

Warm-up
Warm up
5rnds
21 Jumping Jacks
12 Slam Balls
21 V-ups
12 pvc pass throughs
Core
4 rnds
4 Turkish Get ups
8 Burpees
12 Hanging leg raises
16 Sit ups
Highway to Bell (Time)
“Highway to bell”
20-15-10-5
Kb Sumo High Pull 53,35#
Kb Goblet Reverse Lunges
Rest 1 min
5-10-15-20
Kb swing
Goblet Squat

15min cap

L2: 35/26#
L1: 26/18#


Fit Thursday

Fit Thursday

Warm-up
AMRAP 10
10 Wallballs
10 Leg raise w WB
20 WB Russian Twists
200m Run w WB
Metcon (Time)
“Flight Risk”
3 Rounds
400m Run
20 Box Jumps 24/20″
200m Suitcase Carry 53/35#
20 Renegade Row

25 Min Cap

L2: 35/26#, Step-up
L1: 200m Run

END: Metcon (Distance)
Endurance:
12 RDS :15on/:30 off
ME Bike, Run, Row or Ski

Fit Thursday

Fit Thursday

Warm-up
3 Rounds
:45 Work/ :15 rest
Bike/Ski
Slam Ball
Sit-ups
Metcon (2 Rounds for time)
ENDURANCE

Every :90 for 6 RDS
100m Sprints AFAP

Score fastest and slowest rounds

Metcon (Time)
“Road Worked”
Teams of 2
4 RFT
2 Rope Climbs
10 Tire Flips
30 KBS 70/53#
600m Run Together

L2: 8 Strict or Partner assisted PU, 53/35#
L1: 35/26#
20min Cap


Fit Thursday

Fit Thursday

Warm-up
Teams of Two
3 Rds
P1: Run 200m
P2:
Rd1-DU
Rd2-Push-ups
Rd3-KB Gorilla Row
Strength
Single Leg KB RDL (3×6-8 ea)
DB Hammer Curl (3×8-10)
Serratus Crunch (3×12)
Metcon
Metcon (Time)
“Midline Madness”
For Time
400m Run
20 Dual KB Snatch 35/26#
500m Row
25 Push-ups
400m Run
20 Dual KB Snatch
500m Row
25 Push-ups

L2: H/R, 26/18#
P1: Pushups off box, KBS

Extra Endurance
10 RDS
:20 ME Bike/ :40 Rest

Fit Thursday

Fit Thursday
-Fall “Diet Cleanup” Challenge starts 9/7!
-Early bird sign-ups till 8/23
-Partner based challenge, prizes for winners
-Sign-up with a coach today!

Warm-up
4 Rounds
10 V-ups
25 Ft. Bear Crawl
25 Ft. Broad Jumps
25 Ft. Crab Walks
25 Ft. Broad Jumps
100m Run
Metcon (Time)
” Gorilla Grip”
For time:
20 KB SDLHP 53/35#
100 Ft. Suitcase Carry 53/35#
15 Toes to Bar
400m Run
Rest 2 min
20 KB SDLHP 53/35#
100 Ft. Suitcase Carry 53/35#
15 Toes to Bar
600m Run
Rest 2 Min
20 KB SDLHP 53/35#
100 Ft. Suitcase Carry 53/35#
15 Toes to Bar
800m Run