14 Oct TTFIT Workouts 10/14/19 – 10/18/19

Monday, October 14th – With 25 minutes on the clock, complete 7 reps of:  DB front squats, DB push press, DB thrusters, 10 meter shuttle runs.  Then complete  5 reps of:  DB front squats, DB push press, DB thrusters, 10 meter shuttle runs.  Then complete 3 reps of:  DB front squats, DB push press, DB thrusters, 10 meter shuttle runs.  After finishing 3s, start back at the top.

Tuesday, October 15th – AMRAP in 21 minutes:  21/18 calorie row, 30 second plank hold, 21 KB swings, 30 second plank hold, 21 hand release push-ups, 30 second plank hold

Wednesday, October 16th –  OTM x 20 (4 rounds):  Minute 1: 30 jumping squats, Minute 2 – 100 meter sprint, Minute 3 – 10 leg raises + 10 alternating DB snatch, Minute 4 –  20 second handstand hold (on wall or box), Minute 5 – 15 box jumps/step-ups

Thursday, October 17th – AMRAP in 25 minutes:  100 jump rope, 200 meter run, 20/15 calorie bike.  Rest 30 seconds between rounds.  

Friday, October 18th – With 20 minutes on the clock, complete the following three in any order for a buy-in:  100 meter sled drag, 100 meter farmers carry, 50 meter walking lunge.  After buy-in AMRAP in time remaining of:  7 weighted sit-ups, 7 ground to overhead w/ a plate, 7 burpees to a plate