12 Jan TTFIT Workouts 1/11/21 – 1/15/21

Monday, January 11th – AMRAP in 5 minutes: 12/9 calorie bike, 15 AbMat sit-ups, 12 jumping squats. Rest 1 minute. AMRAP in 5 minutes:  12 burpees, 15 ground to overhead w/ a plate, 12 walking lunges. Rest 1 minute. Repeat each AMRAP again w/ a 1 minute rest between.

Tuesday, January 12th – EMOM x 20 (4 rounds): Min 1- 20 DB deadlifts, Min 2- 10 shuttle sprints, Min 3- 15 hand release push-ups, Min 4- 250/200 meter row, Min 5- :30s plank hold

Wednesday, January 13th – AMRAP in 20 minutes:  100 meter run, 5 burpees, 10 DB hang cleans, 15 hollow rocks, 20 mountain climbers

Thursday, January 14th – AMRAP in 28 minutes:  10 pull-ups/ring rows, 10 hand release push-ups, 12 air squats, 12 sit-ups, 14/9 calorie bike, 14 box jumps/step-ups. E2MOM, perform a 50 ft bear crawl. Start the workout with a bear crawl. 

Friday, January 15th – AMRAP in 22 minutes:  500/400 meter row, 22 walking lunges, 22 leg raises, 250/200 meter row, 11 DB thrusters, 11 lateral burpees over the DB