Gymnastics
Max Pushup

Weightlifting
1 Rep Max Back Squat

QuickFit Workout

5 Rounds for Time

Run 200m
20 Push-ups
0 Goblet Squats

Romwod

10 Minute AMRAP

10 Shoulder to Overhead 115/75
10 Strict Pullup

QuickFit Workout

16 Minute AMRAP

100 Single-unders
50 Walking Lunge Steps
5 Box Jumps

Part 1:
Work up to heaviest 50m One Arm OH DB Carry

Part 2:
4 Rounds for Time:
18 Air Squats
9 Front Squats (75/45lbs)
50m One Arm OH DB Carry

10-8-6-4-2
Power Snatch
Weights increase each round

Men: 115-135-155-185-205
Women: 75-95-115-125-135

QuickFit Workout

Every 3 Minutes for 15 Minutes

10 Wall Balls
Sprint to Roll up Door and Back
10 Burpees
Sprint to Roll up Door and Back 

Hero Workout

Romwod

Split Squats 5-4-3-3-4-5

QuickFit Workout

Every 2 Minutes for 18 Minutes

5 Box Jumps
5 Burpees
0 Second Knee Raise Hold

“The Fast and the Furious”
3 Rounds for Time
15 Burpees
400m Run
15 Pullups

3 Rounds of...

3 Minute AMRAP
6 Dble KB Front Squats (16/12kg)
6 Dble KB Push Press
Followed by 2 Rounds of
30sec KB Front Squat Hold
30sec KB Overhead Hold
*Rest 1 Minute Between Each of the 3 Rounds

QuickFit Workout

7 Minute AMRAP

12 Sit-ups
14 Lunge Steps
18 Air Squats

Rest 2 MInutes

3 Minute Max Rep Wallball

For Load:
1 Rep Max Clean & Jerk

For Time:
1 Mile Run

QuickFit Workout

5 Rounds For Time:
Run 150m
15 Sumo Deadlifts
Thrusters

Romwod

FMS
On the Minute as Long as Possible
5 BB Push Press (75/55lbs)
6 Toes to Bar
7 Thruster (75/55lbs)

QuickFit Workout

Every 3 Minutes for 15 Minutes
15 Box Jumps
15 Push-ups
5 Kettlebell Lunges

Part 1:
Find a Heavy 3Rep
Sumo Deadlift

Part 2:
Minute AMRAP
3 Sumo Deadlift (70% of above)
6 Ring Pushup

12 Minute AMRAP

Row 250m
15 Front Squat (95/65lbs)
15 SDHP

QuickFit Workout

Every 4 Minutes for 16 Minutes

25 Wall Balls
5 Sit-ups

RomWod

3 Rounds
AMRAP Press 135/85lbs
when you fail
AMRAP Push Press
when you fail
AMRAP Push Jerk
Prowler Push 50m

QuickFit Workout

14 Minute AMRAP

30 Ring Rows
30 Push-ups
0 MedBall Russian Twists

3 Rounds
Run 200m
Rest 2 Minutes
2 Rounds
Run 400m
Rest 2 Minutes
Run 800m

Part 1
Power Clean
5 – 5 – 5

Part 2
Elizabeth
21-15-9
Clean 135/95
Ring Dip

QuickFit Workout

Every 3 Minutes for 15 Minutes

Run 150m
20 Knee Raises
10 Goblet Squats

Part 1:
Find a Heavy 3RM Bench Press

Part 2:
24 Bench Press @ 60% of above weight
60 Air Squats
32 Alternating Pistols

QuickFit Workout

Every 2 Minutes for 16 Minutes

7 Burpees
7 Russian Kettlebell Swings
Plank Hold