TTFIT Workouts 11/12/18 – 11/16/18

Monday, November 12th – AMRAP 5 minutes of:  5 push-ups, 10 sit-ups, 15 air squats, 50 single unders/double unders.  Directly into AMRAP 5 minutes of:  5 burpees, 10 hollow rocks, 15 KB swings, 20 stationary lunges.  Directly into AMRAP in 5 minutes of:  5 goblet squats, 10 planking shoulder taps (each side), 15 dips, 50 single unders/double unders
Tuesday, November 13th – EMOM x 9 minutes:  Min 1:  20 DB hang cleans, Min 2:  15 leg raises, Min 3: 12/10 calorie row.  Rest 2 minutes.  EMOM x 9 minutes:  Min 1: 10 shuttle sprints,  Min 2:  15 box jumps/step-ups, Min 3:  10 burpees
Wednesday, November 14th – Tabata – 20 seconds of work followed by 10 seconds of rest for 4 minutes (8 rounds) at each of the following stations:  ground to overhead with a plate, calorie bike, air squats, and plank holds.  One minute rest/rotate between stations. 
Thursday, November 15th – AMRAP in 21 minutes:  200 meter run, 21 wall balls, 15 sit-ups, 9 burpees to a plate
Friday, November 16th – With 6 minutes on the clock:  From 0:00-3:00, complete a 500 meter row then max reps ground to overhead with a plate.  From 3:00-4:00, max reps hollow rocks.  From 4:00-5:00, max reps pull-ups or ring rows.  From 5:00-6:00, max reps box jumps/step-ups.  Rest 1 minute.  Repeat exact sequence twice more, with a minute rest between each 6:00 round.