TTFIT Workouts 1/27/20 -01/31/20

Monday, January 27th – AMRAP In 7 minutes of:  7 calorie bike, 7 burpees to a plate, 7 med ball sit-ups, 7 med ball ground to overhead.  Rest 2 minutes (during the 2 minute rest, accumulate 60 seconds of plank hold).  AMRAP in 7 minutes of:  7 calorie Ski Erg, 7 burpees to a plate, 7 med ball Russian twists, 7 med ball cleans

Tuesday, January 28th – With 20 minutes on the clock, complete a 1000/800 meter row buy-in.  With remaining time, AMRAP:  5 pull-ups/ring rows, 10 one arm DB hang clean & jerk (5 each arm), 15 jumping squats.

 

Wednesday, January 29th – EMOM x 24 (4 rounds):  Min 1 – Shuttle runs (10 meters each), Min 2 – Push-ups, Min 3 – Hollow rocks, Min 4 – Bike for calories, Min 5 – Hang from pull-up bar, Min 6 – KB swings

 

Thursday, January 30th – In teams of 2, with one person working and one resting, partners will alternate movements and complete AMRAP in 21 minutes of the following:  7 pull-ups/ring rows, 7 wall balls, 7 box jumps/step-ups, 7 alternating DB snatch, 7 leg raises, 7 DB thrusters, 7 burpees

 

Friday, January 31st – AMRAP in 22 minutes:  Three rounds of:  250/200 meter row, 15 dips, 15 DB hang cleans.  Then, three rounds of:  100 meter sprint, 15 DB bench press, 15 sit-ups.  With remaining time, alternate between bike and ski every 30 seconds for max calories.