07 Aug TTFIT Workouts 8/8/16 – 8/13/16
Monday, August 8th – With 8 minutes on the clock, 800 meter run buy-in, then AMRAP: 10 one arm DB snatch, 12 jumping squats, 14 hollow rocks. Rest 2 minutes. With 6 minutes on the clock, 400 meter run buy-in, then AMRAP: 8 one arm DB snatch, 10 jumping squats, 12 hollow rocks. Rest 1 minute. With 4 minutes on the clock, 200 meter run buy-in, then AMRAP: 6 one arm DB snatch, 8 jumping squats, 10 hollow rocks.
Tuesday, August 9th – AMRAP in 22 minutes: 22 KB swings, 11 push-ups, 22 sit-ups, 11 burpees
Wednesday, August 10th – With 25 minutes on the clock, complete the following buy-in: 30 calorie bike, 200 meter farmers carry, 30 dips, 200 jump rope. Once done with buy-in, AMRAP in remaining time of: 20 overhead walking lunges w/ a plate, 20 ground to overhead w/ a plate, 20 Russian twists w/ a plate, 100 meter run w/ a plate.
Thursday, August 11th – AMRAP in 9 minutes: 3 DB thrusters, 3 leg raises, 3 KB swings, 6 DB thrusters, 6 leg raises, 6 KB swings, 9, 9, 9, etc….Rest 2 minutes. AMRAP In 9 minutes: 3 wall balls, 3 DB deadlifts, 3 calorie row, 6 wall balls, 6 DB deadlifts, 6 calorie row, 9, 9, 9, etc…
Friday, August 12th – Tabata: 20 seconds of work, followed by 10 seconds of rest at the following stations: DB bench press, plank hold, calorie bike, DB hang cleans, burpees. Four minutes at each station for a 20 minute workout.