TTFIT Workouts 11/14/16 – 11/18/16

Monday, November 14th  – EMOM x 24 minutes:  Min 1:  Max wall balls, Min 2:  Max KB sumo deadlift high pulls, Min 3:  Max box jumps/step-ups, Min 4:  Max KB swings, Min 5:  Max calorie row, Min 6:  Rest
Tuesday, November 15th – With 23 minutes on the clock, perform the following:  5 rounds of 50 jump rope and 10 goblet squats.  Once all 5 rounds are complete, AMRAP in remaining time:  30 alternating DB snatch, 20 hollow rocks, 10 calorie bike
Wednesday, November 16th  – E4MOM x 20:  Run 400 meters, then max reps.  Round 1:  Max push-ups.  Round 2:  Max calories on bike.  Round 3:  Max leg raises.  Round 4:  Max box jumps/step-ups.  Round 5:  Max DB push press
Thursday, November 17th – With 28 minutes on the clock, complete the following buy-in:  1000 meter row, two minute plank hold (rest as needed, but accumulate 120 seconds), 100 meter farmers carry, 50 shuttle sprints (10 meters each).  Once all buy-in exercises have been completed, move through the following AMRAP:  15 wall balls, 30 DB deadlifts, 45 jump rope
Friday, November 18th – 45 seconds of work, 15 seconds to rest/rotate at the following stations:  Burpees, air squats, one arm DB snatch, dips, DB hang clean, sit-ups.  Repeat three more times for a total time of 24 minutes.