TTFIT Workouts 3/6/17-3/10/17

Monday, March 6th – AMRAP in 24 minutes:  24 calorie bike, 7 burpees, 24 walking lunges, 7 burpees, 24 wall balls, 7 burpees, 24 one arm DB snatch, 7 burpees, 24 box jumps/step-ups, 7 burpees

Tuesday, March 7th – With 22 minutes on the clock, set your rower to countdown from 2000 meters.  Every 200 meters, stop and perform 5 push-ups, 10 sit-ups, and 15 air squats.  Once complete, perform 1000 jump rope.  Every 100 jump rope, stop and perform 5 push-ups, 10 sit-ups, and 15 air squats.

Wednesday, March 8th – AMRAP in 18 minutes:  400 meter run, 21 KB swings, 12 pull-ups or ring rows

Thursday, March 9th – AMRAP in 7 minutes:  21 DB deadlifts, 15 leg raises, 9 calorie bike.  Rest 1 minute.  AMRAP in 7 minutes:  21 DB push press, 15 hollow rocks, 9 calorie row.  Rest 1 minute.  AMRAP in 7 minutes:  21 DB squat cleans, 15 sit-ups, 9 burpees.

Friday, March 10th – EMOM x 8:  Odd – 100 meter sprint, Even – 50 meter sled drag.  Rest 2 minutes.  EMOM x 8:  Odd – 15 box jumps/step-ups, Even – 30 second plank hold.  Rest 2 minutes.  EMOM x 8:  Odd – 20 DB front rack walking lunges, Even – 50 meter farmers carry

 

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