TTFIT Workouts 10/10/16 – 10/14/16

Monday, October 10th – AMRAP in 24 minutes:  21 DB deadlifts, 21 air squats, 200 meter run, 15 KB swings, 15 goblet squats, 100 meter run, 9 burpees, 9 DB thrusters, 50 meter farmers carry

Tuesday, October 11th – AMRAP in 23 minutes:  3 rounds of 15 wall balls, 15 DB hang cleans, 15 leg raises, then 2 rounds of 15 dips, 15 step-ups, 15 ground to over head with a plate, then 1 round of 15 shuttle sprints, 15 push-ups, 15 supermans. Once finished with the 1 round of movements, start back at the top.

Wednesday, October 12th – AMRAP in 12 minutes:  30 one arm DB snatch, 30 calorie row, 20 hollow rocks, 20 calorie row, 10 DB bench press, 10 calorie row. Rest 3 minutes.  AMRAP in 9 minutes:  15 one arm DB snatch, 15 calorie bike, 10 hollow rocks, 10 calorie bike, 5 DB bench press, 5 calorie bike

Thursday, October 13th – With 25 minutes on the clock, accumulate 2500 meters on the rower, 500 jump rope, 2 minutes of plank hold, and 50 calories on the bike.  Partition the reps up however needed, as long as all our completed prior to beginning AMRAP.  In remaining time:  AMRAP of 7 burpees, 7 sit-ups, and 7 DB thrusters.

Friday, October 14th – EMOM x 20:  Min 1 – 15 push-ups, Min 2 – 15 step-ups, Min 3 – 15 V-ups, Min 4 – 100 meter run