TTFIT Workouts 1/21/19 – 1/25/19

Monday, January 21st – EMOM x 40:  Min 1:  10/8 calorie bike, Min 2:  8 burpees to a plate, Min 3:  20 sit-ups, Min 4:  Rest

Tuesday, January 22nd – With 9 minutes on the clock, 750 meter row, then AMRAP 50 jump rope, 40 hollow rocks, 30 DB push press.  Rest 2 minutes.  With 7 minutes on the clock, 500 meter row, then AMRAP 40 jump rope, 30 hollow rocks, 20 DB push press.  Rest 1 minute.  With 5 minutes on the clock, 250 meter row, then 30 jump rope, 20 hollow rocks, 10 DB push press.

Wednesday, January 23rd – EMOM x 24:  Minute 1:  15 DB hang cleans, Minute 2:  12 leg raises, Minute 3:  20 KB swings, Minute 4: 150 meter row

Thursday, January 24th – AMRAP in 23 minutes:  21-18-15-12-9-6-3 of the following:  One arm DB snatch, walking lunges, ring rows, sit-ups.  If time is still remaining once you have done 3 of each exercise, start back at 21 and progress through the movements until the clock hits 23:00.

Friday, January 25th –  With 28 minutes on the clock, complete the following buy-in in any order:  50 hand release push-ups, 500 meter row, 25 calorie assault bike, 30 med ball cleans.  With remaining time, AMRAP:  10 burpees to a plate, 15 jumping squats, 10 dips, 15 ground to overhead with a plate