Every Minute for 10 Minutes  

6 Toes to Bar
8 KB Swings 72/55

80 Double Unders
40 Overhead Squats 115/75
80 Slam Balls 20/10
40 Overhead Squats
80 Double Unders

QuickFit Workout

Every 3 Minutes for 15 Minutes

Row 200m
10 Hollow Rocks
Max Rep Push-ups

Tabata Assault Bike/Row
Tabata Power Clean 95/65
Tabata Assault Bike/Row
Tabata SDHP 95/65

QuickFit Workout

15 Minute AMRAP

20 Wallballs
30 Fast Feet
20 Russian Kettlebell Swings

Romwod

10 Minute AMRAP

2 Inverted Ring Row
24 Walking Lunges

As soon as the 10min is up, they go straight into:
Accumulate 4min Ring Hold at bottom of Row position

QuickFit Workout

15 Minute AMRAP

Run 150m
15 Ring Rows
15 Sit-ups
45 Second Plank Hold

6 Rounds for Time:
10 Front Squats 115/75
10 Over/Unders
10 Push Presses

Bulgarian Squat
3-3-3-3

QuickFit Workout

Every 4 Minutes for 16 Minutes
Run 200m
15 Burpees
10 Dumbbell Push Press
5 Box Jumps

Part 1:
Find your Heaviest 25m Front Rack Walk

Part 2:
3 Rounds
25m Front Rack Walk at 60%
25 Pullups
Rest 2 Minutes Between Rounds

QuickFit Workout

3 Rounds for Time

Run 200m
50 Single-unders
25 Wallballs
12 Medball Sit-ups

Romwod

100 Back Squats 115/75
Every minute perform 20 Double Unders

QuickFit Workout

12 Minute AMRAP

20 Burpees
30 Second Dead Hang
20 Box Jumps
30 Second Overhead Plate Hold

Squat Clean and Jerk
3-3-5-5-10

2 Rounds
7 Minute AMRAP:
5 Lateral Burpees Over the Box Jump 24/20
10 Dumbbell Hang Power Snatches 45/25
Rest 1 Minute between rounds

QuickFit Workout

Every 3 Minutes for 18 Minutes

Run 150m
10 Dumbbell Lunge Steps
10 Dumbbell Front Squats
0 Push-ups

3 Rounds For Time:
500m Row
12 Bodyweight Deadlifts
21 Box Jumps 20″

QuickFit Workout

16 Minute AMRAP

Run 150m
15 Ring Rows
15 Sit-ups
45 Second Plank Hold

Romwod

Front Squat
5-5-3-3-1-1

QuickFit Workout

5 Rounds for Time:

10 Push-ups
20 Squats
30 Slam Balls

For Time:
20 HSPU
40 Toes to Bar
80 Double Unders
20 HSPU
40 GHD Situps
80 Double Unders
20 HSPU

1-2-3-4-5
Power Snatch 155/105
5-4-3-2-1 (each arm)
One Arm DB Push Press 55/35

QuickFit Workout

Every 3 Minutes for 15 Minutes

10 Box Jumps
6 Burpees
20 Russian Kettlebell Swings

Buy In: 40 Air Squats

20-10-10-20
Single Arm OH DB Walking Lunges 45/25
Air Squats

Cash Out: 20 Turkish Get-ups 45/25

Romwod

OTM for 0-4min Perform
8 T2B + 8 Hang Power Snatch 65/45
OTM for 4-8min Perform
8 Hang Power Snatch + 20 Lateral Over the Bar Jumps
OTM for 8-12min Perform
20 Lateral Over the Bar Jumps + 8 Toes to Bar