Sometimes all is takes is one single interaction to know that something is a good fit. That’s how it was with August. After one phone conversation, we were confident that FitWit was going to be a good fit for him and him for us.
Monday 1/28
3 x 10 min AMRAPS
4 x 6 min EMOM
1st min: Knees to Chest Hold (Yellow Bar)
2nd min: 40 Heavy Rope Big Slams
3rd min: Plank
4th min: 20 MB Sit Up and Press
5th min: Hollow Hold
6th min: Bike Sprint (15/12/10)
Extended warm up with TGU + Carry (12 min warm up)
4-6 min regular warm up and then go over TGU form from the ground all the way to the standing over head position, then back down. Switch sides.
Hiit It (Motown Hits)
3 Rounds with 1 min rest b/t Rounds
:30 / :30 / :30
Jumping Lunges
Side Lunges
Step Back Lunges
:30 sec Rest
1 min Per Exercise 2 x Through = 10 min / 1 min – 90 sec rest after 2 rounds
Rnd 1 + 2
Row Str. 28-32
Down Dog Toe Touches
Single Arm Swing (switch every 5 reps)
Jump Rope
JG Split Squat (switch @:30)
The Ruth
100 Walking Lunges (total)
80 Hand Release Push-ups
60 D.U. – sub 300 singles
40 Burpees
20 Wall balls 20/15 15/12 12/10
Run 800 meters
Monday 1/21
The Ruth
100 Walking Lunges (total)
80 Hand Release Push-ups
60 D.U. – sub 300 singles
40 Burpees
20 Wall balls 20/15 15/12 12/10
Run 800 meters
Wipe Away
2 Teams 2 boards 5 starting points. Complete a series of exercises to earn 1 point and either add that point to your teams score board or wipe away a point from the other team.
Partner Tabata Strength and Conditioning (Alt. every round)
4 min Rounds with 1 min rest b/t rounds
Bike Sprints 700-1100 Watts 600-1000 500-900
Heavy Bent over KB Row (switch every 5 reps) 60+/50+ 50+/40+ 40+/30+
