Romwod

8 Rounds
100m Single Arm DB Farmers Carry 45/25lbs
8 DB Alternating Arms Power Snatch
10 DB Row in Plank

QuickFit Workout

14 Minute AMRAP

15 V-ups
10 Dumbbell Front Squats
5 Strict Dumbbell Press

Back Squat
5-5-3-3-1-1-1-10

Tabata

Hip Extensions
Plate Squats
Lying Toes to Bar
*Rest 1 Minute Between Exercises

QuickFit Workout

For Time

Run 150m
25 Plate Sit-ups
Run 150m
25 Push-ups
Run 150m
25 Ring Rows
Run 150m

Romwod

20 Minute AMRAP

Buy-in: 15 Rope Climbs
With Remainder of the Time
45 Double Unders
15 Handstand Push-ups

QuickFit Workout

Every 3 Minutes for 15 Minutes

15 Box Jumps
10 Goblet Squats
Burpees

8 Rounds for Time

6 Dumbbell Front Squats 55/35
8 Dumbbell Hang Power Cleans
10 Anchored Sit-ups

On the Minute for 14 Minutes
Odd: Row Calories 12/8
Even: 10 Deadlifts 225/155

QuickFit Workout

16 Minute AMRAP
20 Sumo Deadlifts
10 Dumbbell Push Presses
un 150m

5 Rounds
Row 500m
15 Burpees
Rest the remainder of 4min
Straight into 1 min Iron Cross Hold

QuickFit Workout

16 Minute AMRAP

10 Plate Squats
25 Fast Feet
Run 200m
0 Lunge Steps

Romwod

Deadlift 5-3-1

QuickFit Workout

3 Rounds for Time
20 Push-ups
10 Burpees
20 Sit-ups
10 Burpees
20 Ring Rows
0 Burpees

50-40-30-20-10
Double-unders
Sit-ups
Rest 3 Minutes
10-20-30-40-50
Wall Balls
Run 200m

On the Minute for 3 Mins
3 Front Squats 50% 1RM
3 Power Cleans
On the Minute for 3 Mins
4 Front Squats 50% 1RM
4 Power Cleans
On the Minute for as long as possible
5 Front Squats 50% 1RM
5 Power Cleans

QuickFit Workout

Every 3 Minutes for 15 Minutes

10 Kettlebell Swings
10 Goblet Squats
25 Second Plank Hold

Good Mornings 3-3-3

QuickFit Workout

15 Minute AMRAP

10 Dumbbell Push Presses
20 Ring Rows
10 Hanging Knee Raises

Romwod

15 Rounds for Time

9 Lateral Barbell Jumps
7 Push-ups
5 Front Squats 75/45

QuickFit Workout

5 Rounds for Time

Run 150m
20 Sit-ups
Burpees

3 Power Snatches 135/95
Row 1k
5 Power Snatches 135/95
Run 400m
7 Power Snatches 135/95
Row 1km
9 Power Snatches 135/95
Run 400m

5 Rounds

Min 1: 10 Strict Handstand Pushups
Min 2: 10 Strict Pullups
Min 3: 14 Hang Power Clean 115/75

QuickFit Workout

Every 2 Minutes for 14 Minutes

5 Push-ups
10 Dumbbell Lunge Steps
5 Jumping Squats

50 Back Squat @ 3/4 Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps
Rest 2min
40 Back Squat @ Bodyweight
Every time you put the Bar down, you perform 10 Broad Jumps

QuickFit Workout

3 Rounds for Time

20 Burpees
20 Wallballs

Romwod