TTFIT Workouts 9/11/17 – 9/15/17

Monday, September 11th – AMRAP in 30 minutes: 400 meter run, 11 box jumps/step-ups, 11 DB thrusters, 11 burpees, 11 DB hang cleans, 11 DB shoulder press, 11 KB swings, 11 leg raises, 11 DB deadlifts, 11 DB push press, 20 calorie bike
Tuesday, September 12th – EMOM x18:  Minute 1:  12/10 calorie row, Minute 2:  40 jump rope, Minute 3:  20 sit-ups
Wednesday, September 13th – With 25 minutes on the clock, complete four rounds of the following:  50 meter KB farmers carry, 200 meter run, 50 meter walking lunge, 200 meter row.  After the fourth round is complete, AMRAP in the remaining time of:  10 alternating DB snatch, 15 hollow rocks, 10 calorie bike, 15 jumping squats.
Thursday, September 14th – AMRAP in 3 minutes:  Max wall balls. Rest 1 minute.  AMRAP in 2 minutes:  Max calorie row.  Rest 1 minute.  AMRAP in 1 minute:  Max burpees.  Rest 1 minute.  Repeat all three AMRAPs two more times, resting 1 minute between each.
Friday, September 15th – AMRAP in 25 minutes:  200 meter run, 25 second plank hold, 20 DB deadlifts, 15 DB bench press, 10 shuttle sprints, 5 pull-ups/ring rows