TTFIT Workouts 1/23/17 – 1/27/17

Monday, January 23rd –  AMRAP in 25 minutes:  800 meter run, 40 air squats, 30 DB power cleans, 20 burpees, 400 meter run, 30 air squats, 20 DB power cleans, 10 burpees, 200 meter run, 20 air squats, 10 DB power cleans, 5 burpees.
Tuesday, January 24th – With the clock set to 22 minutes, complete 200 jump rope, 30 calorie row, 20 calorie bike, and 10 shuttle sprints (10 meters each).  Once done, continue with the following AMRAP in remaining time:  5 DB thrusters, 10 push-ups, 15 sit-ups.
Wednesday, January 25th – AMRAP in 5 minutes: 12 DB deadlifts, 9 DB front squats, 6 DB push press.  Rest 1 minute.  AMRAP in 5 minutes:  12 med ball cleans, 9 med ball sit-ups, 6 wall balls.  Rest 1 minute.  Repeat both AMRAPs one more time.
Thursday, January 26th – AMRAP in 27 minutes:  1000 meter row, 50 walking lunges, 50 box jumps/step-ups, 750 meter row, 40 KB swings, 40 hollow rocks, 500 meter row, 30 second plank hold, 30 one-arm DB snatch, 250 meter row, 20 ring rows, 20 dips
Friday, January 27th – With 20 minutes on the clock, complete the following:  21-15-9 ground to overhead w/ a plate, leg raises, ring rows/pull-ups.  In between each round, complete a 200 meter run and a 50 meter farmers carry.  Once finished with the farmers carry after the round of 9, start back at 21 and continue working until time expires.