29 Aug TTFIT Workouts 8/29/16 – 9/2/16
Monday, August 29th – AMRAP in 23 minutes of: 1 round of the complex (10 DB PP, 10 DB hang cleans, 10 DB deadlifts), 100 meter run, 2 rounds of complex, 200 meter run, 3 rounds of the complex, 300 meter run, 4 rounds of the complex, 400 meter run. Once you complete the 400, start back at the beginning and continue working until time is called.
Tuesday, August 30th – With 25 minutes on the clock, complete 30-20-10 calorie row, KB swings, push-ups. Once done with the round of 10s, begin working through the following AMRAP in remaining time: 10 lateral hops, 20 sit-ups, 30 walking lunges.
Wednesday, August 31st – 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
Thursday, September 1st – AMRAP in 20 minutes: 5 burpees, 10 leg raises, 15 med ball cleans
Friday, September 2nd – 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.