TTFIT Workouts 9/28/20 – 10/2/20

Monday, September 28th – AMRAP in 21 minutes:  100 meter run, 10 broad jumps, 15 Russian KB swings, 100 meter run, 10 burpees, 15 sit-ups


Tuesday, September 29th – AMRAP in 14 minutes:  300/250 meter row, 14 DB hang cleans, 14 DB front squats, 14 hollow rocks, 14 hand release push-ups.  Rest 2 minutes.  AMRAP in 7 minutes:  200/150 meter row, 7 DB hang cleans, 7 DB front squats, 7 hollow rocks, 7 hand release push-ups


Wednesday, September 30th – AMRAP in 20 minutes:  21 KB swings, 15 box jumps/step-ups, 9 burpees.  Every 2:30MOM, complete a 12/7 calorie bike and a 20 second plank hold.  Start at 0:00 with bike and plank.  


Thursday, October 1st – EMOM x 18 minutes (6 rounds):  Min 1:  15/10 calorie row, Min 2:  15 pull-ups/ring rows, Min 3:  10 DB front rack walking lunges


Friday, October 2nd – AMRAP in 22 minutes:  200 meter run, 15 sit-ups, 12 alternating DB snatch, 9 lateral burpees over a DB