28 Oct TTFIT Workouts 10/28/19 – 11/1/19
Monday, October 28th – With 30 minutes on the clock, complete: 5 rounds of: 20 DB goblet squats, 15 DB hang cleans, 20 DB goblet squats, 10 DB one arm alternating DB snatches. In remaining time, AMRAP: 20 sit-ups w/ a DB, :15 side plank, 20 sit-ups with a DB, :15 side plank, 20 mountain climbers
Tuesday, October 29th –AMRAP in 22 minutes: 2:00 Assault bike, then 21 hollow rocks, 21 KB swings, 21 box jumps/step-ups, 1:00 Assault bike, then 15 hollow rocks, 15 KB swings, 15 box jumps/step-ups, :30s Assault bike, then 9 hollow rocks, 9 KB swings, 9 box jumps/step-ups. Pick a moderate pace on Assault bike and hold it for all rounds.
Wednesday, October 30th – On the minute x 20 (5 rounds): Min 1 – 5 box jump overs/step-overs + 15 jumping squats, Min 2 – 10 DB deadlifts + 5 burpees to a plate, Min 3 – 40 jump rope, Min 4 – :30s max shuttle sprints (10 meters), Min 5 – :30s max row for calories
Thursday, October 31st – AMRAP in 20 minutes: 5 hand release push-ups, 10 leg raises, 15 medicine ball cleans, 200 meter row
Friday, November 1st – With 27 minutes on the clock, perform the following buy-in: 200 jump rope, 30/20 calorie bike, 400 meter run, 25 burpees. With remaining time, AMRAP: 50 ft walking lunge, 50 ft bear crawl, 15 wall balls, 15 sit-ups.