16 Jan TTFIT Workouts 1/15/18 – 1/19/18
Monday, January 15th – With a clock set for 25 minutes, complete the following three couplets. (Between each couplet, row 500 meters). 21-15-9 KB swings, box jumps/step-ups, then 500 meter row. 15-12-9 one-arm DB snatch, burpees, then 500 meter row. 12-9-6 ring rows/pull-ups, DB thrusters, then 500 meter row. If you make it through, go back through the couplets in reverse order until time expires. Starting with 12-9-6 ring rows/pull-ups, DB thrusters, etc…
Tuesday, January 16th – EMOM x 5: 15 wall balls. Rest 1 minute. EMOM x 5: 12/10 calorie row. Rest 1 minute. EMOM x 5: 8 burpees. Rest 1 minute. EMOM x 5: 20 sit-ups
Wednesday, January 17th – AMRAP in 14 minutes: 24 jump rope, 12 dips, 24 air squats, 12 leg raises. Rest 2 minutes. AMRAP in 8 minutes: 24 alternating lunges, 12 push-ups, 24 hollow rocks, 12 calorie bike.
Thursday, January 18th – AMRAP in 22 minutes: 200 meter run, 10 DB bench press, 15 med ball cleans, 20 DB deadlifts
Friday, January 19th – With 24 minutes on the clock, complete an 800 meter jog buy-in, then move through AMRAP of the following: 20 KB swings, 100 meter sprint, 50 meter farmers carry, 50 meter jog backwards, 50 meter lunge walk, 50 meter farmers carry