09 Jan TTFIT Workouts 1/9/17 -1/13/17
We are excited for the year ahead at TTS! It is the time of year for resolutions, and we have had many inquiries about a January Nutrition Challenge. Although, we won’t be rolling out our new challenge until this Spring, we do have Nutrition Coaching available for those who are interested! The key to fitness success is 70% diet and 30% exercise. Don’t come to the gym to work hard everyday and then ruin it in the kitchen. Set some goals for yourself or ask a trainer to help you! Let’s all make ourselves better in 2017!
Monday, January 9th – AMRAP in 21 minutes: 8 alternating DB snatch, 11 push-ups, 14 air squats, 17 jump rope
Tuesday, January 10th – With a clock set for 27 minutes, complete the following: 800 meter run, 700 meter row, 600 meter run, 500 meter row, 400 meter run, 300 meter row, 200 meter run, 100 meter row. Once finished, watch the clock and complete 25 sit-ups EMOM for odd minutes and 30 second plank hold for the even minutes. Rest the remainder of the minute for each.
Wednesday, January 11th – Five rounds of 50 seconds work, 10 seconds rest/rotate at the following stations: med ball cleans, KB swings, bike for calories, box jumps/step-ups
Thursday, January 12th – AMRAP in 7 minutes: 7 DB hang cleans, 7 burpees, 7 hollow rocks. Rest 1 minute. AMRAP in 8 minutes: 8 DB push press, 8 burpees, 8 leg raises. Rest 1 minute. AMRAP in 9 minutes: 9 DB deadlifts, 9 burpees, 9 Russian twists
Friday, January 13th – With 30 minutes on the clock, move through the following chipper: If all exercises are finished, start back at the beginning and keep working until time expires. 15 WBs, 3o calorie row, 45 jump rope, 15 shuttle sprints, 30 calorie bike, 45 air squats, 15 DB bench press, 30 walking lunges, 45 sit-ups, 15 dips, 30 push-ups, 45 ground to overhead with a plate.