TTFIT Workouts 11/5/18 – 11/9/18

Monday, November 5th – AMRAP in 20 minutes:  250/200 meter row, 12 DB deadlifts, 24 sit-ups, 9 DB hang cleans, 18 sit-ups, 6 DB push press, 12 sit-ups
Tuesday, November 6th – With 22 minutes on the clock, row 800 meters, stopping every 200 meters to perform 15 wall balls.  Then run 800 meters, stopping every 200 meters to perform 10 burpees to a plate.  With remaining time on the clock, AMRAP:  5 ring rows/pull-ups, 10 hand release push-ups, 15 jumping squats.
Wednesday, November 7th – EMOM x 21:  Minute 1:  15 DB thrusters, Minute 2:  50 jump rope, Minute 3:  12 shuttle sprints (10 meters)
Thursday, November 8th – AMRAP in 30 minutes:  21-15-9 One arm DB snatch, leg raises.  Then 3 rounds:  15 DB hang cleans, 10 calorie assault bike.  Then 2 rounds:  10 KB swings, 20 step-ups.  Complete entire 21-15-9 couplet, then begin on the 3 round couplet.  Once done with all three rounds, begin the 2 round couplet.  After last step-up, start over with the 21-15-9 couplet until time expires at 30:00.

Friday, November 9th –  AMRAP in 20 minutes:  20 sit-ups, 20 ground to overhead with a plate, 20 alternating lunges, 20 goblet squats.  EMOM perform 3 burpees.