TTFIT Programming 1/30/17 – 2/3/17

Monday, January 30th – With 27 minutes on the clock, complete the following:  24-21-18-15-12-9-6-3 of:  Calorie row, lateral jumps over parallette, DB hang power cleans, and sit-ups.  Once done with the round of 3, alternate between 9/6 calories on the bike and 100 meter runs for the remaining time.
 
Tuesday, January 31st – With 25 minutes on the clock, complete 4 x 400 meter runs.  Rest 1 minute between each.  After completing the final run, rest 1 minute then begin AMRAP for remaining time of the following:  10 DB bench press, 10 dips, 10 hollow rocks, 10 jumping squats.
Wednesday, February 1st – EMOM x 20:  Minute 1:  20 DB deadlifts, Minute 2:  15 leg raises, Minute 3:  10 burpees, Minute 4:  15 wall balls, Minute 5:  30 second plank hold
 
Thursday, February 2nd – AMRAP in 22 minutes:  250 meter row, 21 KB swings, 15 sit-ups, 9 push-ups
Friday, February 3rd – AMRAP in 20 minutes:  50 jump rope, 40 walking lunges, 30 DB push press, 20 ground to overhead with a plate, 10 ring rows/pull-ups