13 Nov TTFIT Workouts 11/13/17 – 11/17/17

Posted at 16:24h in TT FIT by
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Monday, November 13th – With 22 minutes on the clock, complete 300 single unders stopping every 50 reps to perform 25 AbMat sit-ups.  Then, with remaining time, AMRAP:  21 squats, 12 calorie row, 9 one-arm DB snatches
Tuesday, November 14th – EMOM x 9 minutes:  Min 1:  20 DB hang cleans, Min 2:  15 leg raises, Min 3: 10/7 calorie bike.  Rest 2 minutes.  EMOM x 9 minutes:  Min 1:  20 walking lunges,  Min 2:  15 KB swings, Min 3:  10 burpees
Wednesday, November 15th – 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.
Thursday, November 16th – Tabata – 20 seconds of work followed by 10 seconds of rest for 4 minutes (8 rounds) at each of the following stations:  DB thrusters, calorie bike, shuttle sprints (10 meters), plank holds, DB bench press
Friday, November 17th – AMRAP in 21 minutes:  200 meter run, 21 wall balls, 15 sit-ups, 9 burpees to a plate