Sprint Intervals: 10 x 200m Rest for 1 minute between sprints. Record each interval. OPTIONAL: Wear a 10kg weight vest or webbing. WARMUP (2 Rounds): Calf Stretch, 10 Seconds each side Samson Stretch, 10 [...]

"The Chief" 3 Minute AMRAP: 3 Power Cleans (60kg/40kg) 6 Pushups 9 Squats After the 3 minutes AMRAP you rest for 1 minute and repeat for a total of 5 rounds Good Scores are [...]

20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Thrusters (42kg/30kg) WARM UP 3 Rounds: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds Row, 200m Military Press with Bar, 10 Reps [...]

Run Ladder: Run, 2400m Run, 1200m Run, 600m Run, 300m Run, 150m Run, 100m Recovery 1:1 - i.e. your rest is equal the time it took you to run the previous distance. Record all [...]

3 Rounds for time 3 Rounds for Time: Run, 400m 21 Dumbbell Thrusters (20kg) Workout is an all out Sprint!

For Time: For Time: Run, 1600m 20 Chest to Bar Pullups 40 Pushups 60m Walking Lunges, 20kg DB 40 Pushups 20 Chest to Bar Pullups Run, 1600m

7RFT: 7 Rounds for Time: Run, 200m 10 Dumbell Hang Squat Cleans, 20kg (15kg) 10 Burpees Time to beat: 14:23