12 Sep TTFIT Workouts 9/12/16 – 9/16/16
Monday, September 12th – TTFIT Med Ball Monday – AMRAP in 22 minutes: 200 meter run w/ med ball, 22 Russian twists w/ med ball, 11 reverse med ball burpees, 22 overhead walking lunges w/ med ball, 11 med ball cleans
Tuesday, September 13th – AMRAP in 20 minutes: 100 meter sprint, 100 meter farmers carry, 100 meter sprint, 80 jump rope, 100 meter sprint, 60 DB deadlifts, 100 meter sprint, 40 leg raises, 100 meter sprint, 20 push-ups.
Wednesday, September 14th – EMOM x 24: Minute 1: 15/10 calorie row, Minute 2: 14 alternating DB snatch, Minute 3: 10 burpees, Minute 4: 14 DB thrusters
Thursday, September 15th – With 27 minutes on the clock, complete the following buy-in: 50 box jump overs. Every 10 box jump overs, stop and complete 15 sit-ups. After the last sit-up, complete a 900 meter row. Every 300 meters, stop and hold a 30 second plank. Following the final plank, complete 40 calories on the Assault bike. Every 10 calories, complete 15 KB swings. Once done with the buy-in, move to AMRAP in the remaining time of the following: 21 ground to overhead w/ a plate, 15 hollow rocks, 9 dips.
Friday, September 16th – Tabata – 20 seconds of work, 10 seconds of rest for four minutes at each of the following stations: Calorie bike, wall balls, DB push press, jump rope, dead hangs from pull-up bar.