TTFIT Workouts 9/18/17 – 9/22/17

Monday, September 18th  – AMRAP in 23 minutes:  3 rounds of 15 wall balls, 15 DB hang cleans, 15 leg raises, then 2 rounds of 15 dips, 15 step-ups, 15 ground to over head with a plate, then 1 round of 15 shuttle sprints, 15 push-ups, 15 supermans. Once finished with the 1 round of movements, start back at the top. 
Tuesday, September 19th – With 25 minutes on the clock, accumulate 2000 meters on the rower, 500 jump rope, 2 minutes of plank hold, and 1200 meters of running.  Partition the reps up however needed, as long as all our completed prior to beginning AMRAP.  In remaining time:  AMRAP of 7 burpees, 7 sit-ups, and 7 DB thrusters. 
Wednesday, September 20th – AMRAP in 12 minutes:  30 one arm DB snatch, 30 calorie row, 20 hollow rocks, 20 calorie row, 10 DB bench press, 10 calorie row. Rest 3 minutes.  AMRAP in 9 minutes:  15 one arm DB snatch, 15 calorie bike, 10 hollow rocks, 10 calorie bike, 5 DB bench press, 5 calorie bike
Thursday, September 21st – EMOM x 20:  Min 1 – 15 jumping squats, Min 2 – 15 step-ups, Min 3 – 15 V-ups, Min 4 – 100 meter run 
Friday, September 22nd – In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 18-minutes, of:  3 cals on bike, 3 KB swings, 6 cals on bike, 6 KB swings, 9 cals on bike, 9 KB swings, 12 cals on bike, 12 KB swings…continue climbing the ladder until time runs out.  Rest 2-minutes, then…In teams of 2, partitioning reps however you like, complete the following for time:  100 hand release push-ups.