16 Nov 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.