Fit Thursday

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