TTFIT Workouts 1/16/17 – 1/20/17

Monday, January 16th – EMOM x 5:  15 wall balls.  Rest 1 minute.  EMOM x 5:  12/10 calorie row.  Rest 1 minute.  EMOM x 5:  10 burpees.  Rest 1 minute.  EMOM x 5:  25 sit-ups

Tuesday, 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. 

Wednesday, January 18th – 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 through the workout backwards until time expires.  Starting with 12-9-6 ring rows/pull-ups, DB thrusters, etc…

Thursday, January 19th – AMRAP in 22 minutes:  200 meter run, 10 DB bench press, 15 med ball cleans, 20 DB deadlifts.

Friday, January 20th –  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.