Midline & Romwod

Part 1:
Single Leg Squats
4 – 4 – 4 – 4

Part 2:
100 Heel Taps
Every time you break, perform 10 Lateral Jumps over the parallette.

On the Minute for 30 Minutes
5 Pull-ups
10 Push-ups
15 Air Squats

Max 1km Row
Rest 3min
Max Set Front Squat @ (115/75lbs)
Rest 3min
Max 500m Row
Rest 2min
Max Set Front Squat @ (115/75lbs)
Rest 2min
Max 250m Row
Rest 1min
Max Set Front Squat @ (115/75lbs)
* Without putting BB down.

25 Pullups
10 Muscle-ups
1.5-mile Run
10 Muscle-ups
25 Pullups

Midline & Romwod

10 Rounds

5 Strict Handstand Push-ups
9 V-ups
10 Jumping Lunges
Perform every 2 minutes

12 Minute AMRAP

30 x 20m 3-Point Shuttle Run
Then, with what is left of 12min, perform:
8 Overhead Squat 135/95
16 Wall Balls 20/14

Back Squat
5 – 3 – 1

QuickFit Workout

Every 4 Minutes for 16 Minutes

25 Russian Kettlebell Swings
20 Hollow Rocks
15 Ring Rows

Midline & Romwod

Perform 3 Push Presses every minute
* Add 10-20 lbs every 5 minutes
* Start with 95/65

QuickFit Workout

15 Minute AMRAP

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

30 – 20 – 10
200m Farmers Carry 50/35
Dumbbell Front Squats
Inverted Ring Row

2 Rounds

30 Walking Lunges
15 GHD Sit-ups
Rest 1 minute
30 Pistols
15 GHD Sit-ups
Rest 1 minute

QuickFit Workout

18 Minute AMRAP

Run 150m
12 Dumbbell Thrusters
6 Burpees
18 Hanging Knee Raises

Midline & Romwod

20 Minute AMRAP

25 Pushups
25 Double Unders
1min Plank hold
25 Double Unders
25 Mountain Climbers

QuickFit Workout

For Time

40 Box Jumps
25 Air Squats
30 Push-ups
25 Air Squats
40 Dumbbell Suitcase Deadlifts

Power Snatch
5 – 3 – 1

Optional Finisher
5 Rounds
1 Minute Power Snatches (95/65lbs)
30 Seconds Rest

Run 800m
50 Wall Ball (20/14lbs)
25 Box Jumps (32/24″)
Run 800m

QuickFit Workout

Every 3 Minutes for 15 Minutes

5 Burpees
10 Wallballs
15 Medball Lunges
10 Wallballs
5 Burpees

10 Rounds

200m Run
4 Weighted Pull-ups 45/25
3 Pull-ups

QuickFit Workout

3 Rounds, 1 Minute Each Station for Max Reps

Slam Ball
Push-ups
Box Jumps
Rest

Midline & Romwod

3 Rounds

12 Reverse Lunges with 1 KB 20/12
50m Walk with 1 Arm OH Carry
30 Air Squats

QuickFit Workout

100 Wallballs
Every break = 10 Hollow Rocks