TTFIT Workouts 8/27/18 -8/31/18

Monday, August 27th – AMRAP in 21 minutes:  21 DB deadlifts, 100 meter sprint, 15 DB hang cleans, 100 meter sprint, 9 DB push press, 100 meter sprint, 30 second plank hold
Tuesday, August 28th – AMRAP in 25 minutes of:  1 round of:  5 pull-ups/ring rows, 10 push-ups, 15 air squats, then 200 meter row, 2 rounds of: 5 pull-ups/ring rows, 10 push-ups, 15 air squats, then 400 meter row, 3 rounds of:  5 pull-ups/ring rows, 10 push-ups, 15 air squats, then 600 meter row, 4 rounds of:  5 pull-ups/ring rows, 10 push-ups, 15 air squats, then 800 meter row.  If you complete the 800, start back at the beginning and continue working until time is called.
Wednesday, August 29th – With 25 minutes on the clock, complete 30-20-10 calorie bike, KB swings, sit-ups.  Once done with the round of 10s, begin working through the following AMRAP in remaining time:  10 box jumps/step-ups, 20 hollow rocks, 30 walking lunges. 
Thursday, August 30th – EMOM x 24:  Minute 1:  40 jump rope, Minute 2:  14 alternating DB snatch, Minute 3:  30 second plank hold, Minute 4:  20 jumping squats
Friday, August 31st – With 27 minutes on the clock, run 800 meters, row 1000 meters, and bike 30 calories.  Once all three are complete, begin working through 21-18-15-12-9-6-3 of ground to overhead with a plate, dips, DB bench press, hollow rocks.  If you finish the set of 3s prior to time expiring, hop back on the rower and row for calories for the remainder of the workout