TTFIT Workouts 11/6/17 – 11/10/17

Monday, November 6th – With 22 minutes on the clock, row 500 meters, stopping every 100 meters to perform 15 wall balls.  Then run 800 meters, stopping every 200 meters to perform 20 DB deadlifts.  With remaining time on the clock, AMRAP:  5 ring rows/pull-ups, 10 push-ups, 15 air squats
Tuesday, November 7th – 20 minute AMRAP:  20 sit-ups, 20 DB hang cleans, 20 alternating lunges, 20 goblet squats.  EMOM perform 3 burpees. 
Wednesday, November 8th – EMOM x 21:  Minute 1:  12 DB squat clean, Minute 2:  5o jump rope, Minute 3:  10 shuttle sprints (10 meters)
Thursday, November 9th – AMRAP in 15 minutes:  200 meter run, 15 DB deadlifts, 15 dips, 15 hollow rocks.  Rest 2 minutes.  AMRAP in 10 minutes:  100 meter run, 10 DB deadlifts, 10 dips, 10 hollow rocks.

Friday, November 10th – 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.