TTFIT Workouts 1/14/19 – 1/18/19

Monday, January 14th – With a clock set for 25 minutes, complete the following three couplets.  (Between each couplet, row 500 meters).  21-15-9 KB swings, box jumps/step-ups, then 500 meter row.  15-12-9 one-arm DB snatch, burpees, then 500 meter row.  12-9-6 ring rows/pull-ups, DB thrusters, then 500 meter row.  If you make it through, go back through the couplets in reverse order until time expires.  Starting with 12-9-6 ring rows/pull-ups, DB thrusters, etc…
 
Tuesday, January 15th – AMRAP in 14 minutes:  24 jump rope, 12 dips, 24 air squats, 12 leg raises.  Rest 2 minutes.  AMRAP in 8 minutes:  24 alternating lunges, 12 push-ups, 24 hollow rocks, 12 shuttle sprints.
 
Wednesday, January 16th –  EMOM x 5:  15 wall balls.  Rest 1 minute.  EMOM x 5:  12/10 calorie row.  Rest 1 minute.  EMOM x 5:  8 burpees.  Rest 1 minute.  EMOM x 5:  20 sit-ups
 
Thursday, January 17th – AMRAP in 22 minutes:  200 meter run, 10 DB bench press, 15 med ball cleans, 20 DB deadlifts
 
Friday, January 18th – AMRAP in 20 minutes:  20 KB swings, 10 burpees, 20 ground to overhead with a plate, 10 box jumps/step-ups, 20 sit-ups, 10 hand release push-ups