Workouts Of The Week: 12-30-2019

LIFT 45

Monday

STRENGTH

3 SETS
MAX Strict Press
Into…
MAX Push Press
-Rest 2:00 b/t Sets-
*For the first set athletes
should be aiming for 8-10
Strict Press and 12-15 Push
Press. The second set
athletes should aim for 6-8
Strict Press and 10-12 Push
Press. The third set athletes
should aim for 4-6 Strict
Press and 6-8 Push Press.
(Score is Reps)

WORKOUT

4 ROUNDS FOR TIME
15/12 Cal Bike
12 Push Press (115/75)
10 Pull-ups
-12:00 Hard Cap-
(Score is Time)

Tuesday

STRENGTH

EMOM x 6 MINUTES*
MIN 1 – 8 Front Squats
MIN 2 – :40 Double Unders
*Build up to and past
workout weight

WORKOUT

“PARTY LIKE IT’S
1999″
AMRAP x 19 MINUTES
19 Wall Balls (20/14)
33 Double Unders
19 Up-Downs
33 Double Unders
19 Front Squats (75/55)
33 Double Unders
*New Benchmark
(Score is Rounds + Reps)

Wednesday

STRENGTH

3 SETS
10 Tempo Knees 2 Chest
(2111)
15 Hammer Curls
15 DB Floor Press

WORKOUT

IN TEAMS OF 2…
FOR TIME
20 DB Devils Press (50/35)
30 Toes 2 Bar
400m Run
50 Cal Row
60 DB Power Cleans
*Split work evenly. Both
partners will complete the
400m Run together

Thursday

STRENGTH/SKILL

8-6-4-4
Sumo Deadlift
-Rest 1:30 b/t Sets-

WORKOUT

FOR TIME
27-21-15-9*
Deadlifts (155/105)
Box Jump Overs (24/20)
*Complete a 100ft Bear
Crawl after each full round.
Sumo DL optional for
workout.

Friday

Strength

EMOM X 12 MINUTES*
MIN 1 – 12 Front Rack Lunges
MIN 2 – :45 Hollow Body Hold
*Keep weight light-moderate

WORKOUT

“TRIPLE AMRAP”
AMRAP x 3 MINUTES
MAX Slam Balls (20/10)
-Rest :30-
AMRAP x 3 MINUTES
MAX Alt. V-ups
-Rest :30-
AMRAP x 3 MINUTES
MAX Front Rack Lunges
(95/65)

Saturday

STRENGTH

3 SETS
12 Bench Press
15 DB Bent Over Row

Workout

IN TEAMS OF 2…
AMRAP x 12 MINUTES
10 Alt. DB Snatch (50/35)
8/6 Cal Bike
6 Burpees
*Partner 1 completes one
full round while Partner 2
rests.

Sunday

STRENGTH

8-6-4-4
Back Squat
-Rest 1:30 b/t Sets-

WORKOUT

3 ROUNDS FOR TIME
21 KB Swings (53/35)
15/12 Cal Row
9 Back Squats (135/95)

BURN 45

Monday

WORKOUT

5 ROUNDS
1:00 STATIONS
:20 transition b/t Stations
1:00 Rest b/t Rounds

STATION 1
DBL DB Ground to OH

STATION 2
Burpee over DB

STATION 3
Box Step-Ups

STATION 4
Cal Bike

Tuesday

Workout

3 ROUNDS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
500m Row
(rest remainder)

STATION 2
EMOM
15 Push-ups

STATION 3
AMRAP
5 Sit-ups
10 Air Squats

Wednesday

Workout

3 ROUNDS
4:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
AMRAP
10 Jumping Lunges
20 Russian Twists

STATION 2
2:00 Hard Bike
1:00 EZ Bike
1:00 Hard Bike

Thursday

WORKOUT

4 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
1:00 Box Jumps
:30 Plank

STATION 2
1:00 Wall Ball
:30 Tuck Hold

STATION 3
1:00 Alt. DB Snatch
:30 Plank

STATION 4
1:00 Jump Rope
:30 Tuck Hold

Friday

Workout

2 ROUNDS
3:00 STATIONS

No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
20 Cal Bike then…
Max Up-Downs

STATION 2
40 Plate Hops then…
Max KB Swing

STATION 3
20 Cal Bike then…
Max Up-Downs

STATION 4
40 Plate Hops then…
Max KB Swing

Saturday

Workout

2 ROUNDS
2:00 STATIONS
1:00 Rest b/t Stations

STATION 1
1:00 Box Jumps
1:00 DB Step-Ups

STATION 2
1:00 Push-ups
1:00 Hollow Flutters

STATION 3
1:00 Ring Rows
1:00 Wall Sit

STATION 4
1:00 Row
1:00 Double Unders

Sunday

Workout

2 ROUNDS
5:00 STATIONS
1:00 Rest b/t Rounds

STATION 1
3 Burpees Every Minute
then…
Run for Distance

STATION 2
3 Burpees Every Minute
then…
Bike for Distance

STATION 3
3 Burpees Every Minute
then…
DB Devil’s Press

Workouts Of The Week: 12-23-2019

LIFT 45

Monday

STRENGTH

STRENGTH
5-5-5*
Push Press
*Keep weight light-moderate
for all sets

WORKOUT

3 ROUNDS FOR TIME
300m/250m Row
10 Push Press (95/65)
-Rest 2:00-
3 ROUNDS FOR TIME
200m Run
10 Push Press (135/95)

Tuesday

STRENGTH

ON A 10:00 RUNNING
CLOCK…
Heavy 5 Rep Deadlift

WORKOUT

“THE THREE WISEMEN”
3 ROUNDS FOR TIME
15 Deadlifts (225/155)
25/20 Cal Bike
35 DB Thrusters (35/20)
-20:00 Hard Cap

Wednesday

STRENGTH

4×5*
Bench Press
*Keep weight moderate all
sets.

WORKOUT

AMRAP x 15 MINUTES
10 Burpees
15 Sit-ups
20 Slam Balls (20/15)
25 Air Squats

Thursday

STRENGTH/SKILL

5-5-5*
Back Squat
*Keep weight light-moderate
for all sets.

WORKOUT

5 SETS
10 Front Squats (95/65)
10 Pull-ups
15 Plate G2OH (35/25)
-Rest 1:00 b/t Sets

Friday

Strength

EMOM x 9 MINUTES
MIN 1 – :40 SA KB OH Hold
Right (53/35)
MIN 2 – :40 SA KB OH Hold
Left
MIN 3 – :40 Double Unders

WORKOUT

AMRAP x 12 MINUTES
100m Farmers Carry (53/35)
15 DBL KB Deadlifts
15 Box Jump Overs

Saturday

STRENGTH

5-5-5*
Deadlift
*Keep weight light-moderate
for all sets.

Workout

EVERY 2:30 FOR 5 SETS
15/12 Cal Bike
12 Back Rack Reverse
Lunges (135/95)

Sunday

STRENGTH

3 SETS*
10/10 Half Kneeling DB Strict
Press
10 DBL DB Bent Over Row
*Use heavier weights for the
DB BOR.

WORKOUT

4 ROUNDS FOR TIME
15/12 Cal Row
10 Burpees Over Rower
5 Renegade Rows (45/30)

BURN 45

Monday

WORKOUT

3 ROUNDS
4:00 STATIONS
1:00 Rest b/t Stations

STATION 1
EMOM
10 Up-Downs + 10 DB Push
Press

STATION 2
EMOM
Min 1 – Max Cal Bike
Min 2 – Max Plank

Tuesday

Workout

4 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
Row or Bike for Distance

STATION 2
1:00 DB Step-Ups
:30 DB Front Rack Hold

STATION 3
Row or Bike for Distance

STATION 4
1:00 Wall Ball
:30 Wall Ball OH Hold

Wednesday

Workout

2 ROUNDS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
AMRAP
5 Push-ups
10 Air Squats

STATION 2
Run 400m

STATION 3
AMRAP
5 Box Jumps
10 Hollow Rocks

STATION 4
Run 400m

Thursday

WORKOUT

3 ROUNDS
3:00 STATIONS

No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
EMOM
10 Burpees

STATION 2
EMOM
:45 Hard Row + :15 Easy
Row

STATION 3
EMOM
20 Plate Ground to OH

Friday

Workout

5 ROUNDS
1:00 STATIONS
:20 transition b/t Stations
1:00 Rest b/t Rounds

STATION 1
Med Ball Front Squat

STATION 2
Russian Twist

STATION 3
Med Ball Strict Press

STATION 4
Flutter Kicks

Saturday

Workout

3 ROUNDS
4:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
AMRAP
30 Box Jump
30 Cal Bike
30 Sit-ups

STATION 2
1:30 Recovery Bike
2:00 Max Plank
1:30 Recovery Bike

Sunday

Workout

2 ROUNDS
2:00 STATIONS
1:00 Rest b/t Stations

STATION 1
EMOM
MIN 1 – Max Pull-ups or Ring
Rows
MIN 2 – Max Box Dips or
Push-ups

STATION 2
400m Run
(rest remainder)

STATION 3
EMOM
MIN 1 – Max Cal Row
MIN 2 – Max Burpees

STATION 4
80 Double Unders
(rest remainder)

Workouts Of The Week: 12-16-2019

LIFT 45

Monday

STRENGTH

ON A 12 MINUTES
RUNNING CLOCK…
Build to a moderate-heavy
3-Rep Hang Power Clean

WORKOUT

AMRAP x 9 MINUTES
2-4-6-8…and so on
Hang Power Clean (115/75)
Box Jumps (24/20)

Tuesday

STRENGTH

EVERY 1:15 x 7 SETS*
3 Thrusters
*Start at a moderate-heavy
weight a build to a 3RM.

WORKOUT

“MINI-KALSU”
FOR TIME
100 Thrusters (95/65)*
*At the top of each minute
complete 3 Burpees.
-15:00 Hard Cap

Wednesday

STRENGTH

EVERY 1:15 x 7 SETS*
3 Deadlifts
*Start at a moderate-heavy
weight a build to a 3RM.

WORKOUT

4 ROUNDS FOR TIME
15 Deadlifts (135/95)
15 Toes 2 Bar
400m Run

Thursday

STRENGTH/SKILL

EVERY 1:15 x 7 SETS*
3 Push Press
*Start at a moderate-heavy
weight a build to a 3RM.

WORKOUT

EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 10 Push Press
(135/95)
MIN 3 – :40 MAX Push-ups

Friday

Strength

EVERY 1:15 x 7 SETS*
3 Back Squats
*Start at a moderate-heavy
weight a build to a 3RM.

WORKOUT

“TRIPLE AMRAP”
AMRAP x 5 MINUTES
12 Wall Balls (20/10)
12 Slam Balls (20/14)
-Rest 1:00-
AMRAP x 4 MINUTES
10 Wall Balls
10 Slam Balls
-Rest 1:00-
AMRAP x 3 MINUTES
8 Wall Balls
8 Slam Balls

Saturday

STRENGTH

ALTERNATING TABATA*
T1 – Straight Bar Bicep Curls
T2 – Single DB Overhead
Tricep Extension
*8 Sets Each. Alternating
Movements Every Set for a
Total of 8:00.

Workout

3 SETS*
20 Alt. DB Snatch (50/35)
20/15 Cal Row
20 Up-Downs
50 Double Unders
-1:30 Rest b/t Sets-
*Start at a different
movement each Set and
work through movements in
any order.

Sunday

STRENGTH

3 SETS
10/10 KB Goblet Step-ups
15 DBL DB Deadlift
-Rest 2:00 b/t Sets

WORKOUT

2 SETS
50/40 Cal Bike
-Rest 3:00 b/t Sets-

BURN 45

Monday

WORKOUT

2 ROUNDS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
AMRAP
15 Plate Ground 2 OH
30 Plate Hops

STATION 2
AMRAP
15 Cal Bike
7 Push-ups

STATION 3
EMOM
MIN 1 – Plank Hold
MIN 2 – Squat Hold
MIN 3 – Plank Hold

STATION 4
AMRAP
15 Cal Bike
7 Push-ups

Tuesday

Workout

4 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
1:00 Max Air Squat
:30 Max Sit-ups

STATION 2
1:00 Max KB Swing
:30 Max Flutter Kicks

STATION 3
1:00 Max Cal Row
:30 Max Sit-ups

STATION 4
1:00 Max DB Push Press
:30 Max Flutter Kicks

Wednesday

Workout

2 ROUNDS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
AMRAP
Cal Bike

STATION 2
AMRAP
7 DB Deadlifts
5 Box Jumps

STATION 3
AMRAP
Meter Run

STATION 4
AMRAP
7 DB Hang Clean
5 Up-Downs

Thursday

WORKOUT

3 ROUNDS
3:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
Row 200m
then…
Max Burpees

STATION 2
Run 200m
then…
Max Ring Rows

STATION 3
Bike 15 Cal
then…
Max DBL DB Snatch

Friday

Workout

5 ROUNDS
1:00 STATIONS
:20 transition b/t Stations
1:00 Rest b/t Rounds

STATION 1
20 KB Swing (rest
remainder)

STATION 2
20 Sit-ups (rest remainder)

STATION 3
20 KB Goblet Squat (rest
remainder)

STATION 4
20 Box Step-Ups

Saturday

Workout

2 ROUNDS
5:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
40 Jump Rope
then…
AMRAP
20 Alt. Lunges
10 DB Push Press

STATION 2
40 Jump Rope
then…
20 Slam Balls
10 Push-ups

STATION 3
40 Jump Rope
then…
200m Run
10 Hanging Knee Raise

Sunday

Workout

2 ROUNDS
2:00 STATIONS
1:00 Rest b/t Stations

STATION 1
Row 500/400m
(rest remainder)

STATION 2
15 Wall Balls
Max Burpees

STATION 3
15/12 Cal Bike
Max Ring Rows

STATION 4
15 Box Jump Overs
Max KB Deadlifts

Workouts Of The Week: 12-9-2019

LIFT 45

Monday

STRENGTH

EVERY 1:15 x 7 SETS*
4 Deadlifts
*Start at a moderate weight
a build to a moderate-heavy
weight.

WORKOUT

3 ROUNDS FOR TIME
10 Deadlifts (225/155)
25 Wall Balls
500m Row
-14:00 Cap

Tuesday

STRENGTH

EVERY 1:15 x 7 SETS*
4 Push Press
*Start at a moderate weight
a build to a moderate-heavy
weight.

WORKOUT

FOR TIME
3-6-9-12-15-18-21
Push Press (95/65)
Slam Ball (30/20)

Wednesday

STRENGTH

EVERY 1:15 x 7 SETS*
4 Back Squats
*Start at a moderate weight
a build to a moderate-heavy
weight.

WORKOUT

AMRAP X 12 MINUTES
6 Front Squats (115/75)
12 Box Jumps
18 Sit-ups

Thursday

STRENGTH/SKILL

EMOM x 8 MINUTES
MIN 1 – 5 Kipping Pull-ups or
3 x 2-for-1s*
MIN 2 – 5 DBL KB Cleans

*2-for-1 is 2 Kip Swings + 1
Pull-Up

WORKOUT

FOR TIME
20/15 Cal Row
15 Pull-ups
20 DBL KB Cleans (35/26)
15 Pull-ups
20/15 Cal Row
-Rest 2:00-
Repeat!

Friday

Strength

EVERY 1:15 x 7 SETS*
4 Thrusters
*Start at a moderate weight a
build to a moderate-heavy
weight.

WORKOUT

EVERY 1:30 FOR 6 ROUNDS
8 Thrusters (95/65)
30 Double Unders

Saturday

STRENGTH

3 SETS
16 Alt. DB Press*
1:00 Bar Hang
-1:30 Rest b/t Sets-
*Use 2 DBs and alternate a
single-arm press

Workout

“TABATA”
8 ROUNDS EACH, :20 ON /
:10 OFF
TABATA 1 – Up-Downs
TABATA 2 – Russian KBS
(53/35)
TABATA 3 – Burpees
-Rest 1:00 b/t Each Full
Tabata

Sunday

STRENGTH

3 SETS
12 Back Rack Reverse
Lunges
25 Air Squats
-2:00 Rest b/t Sets

WORKOUT

AMRAP X 15 MINUTES
10/8 Cal Bike
12 DB Suitcase Reverse Lunges (35/20)*
14 Toes 2 Bar

BURN 45

Monday

WORKOUT

5 ROUNDS
1:00 STATIONS
:20 transition b/t Stations
1:00 Rest b/t Rounds

STATION 1
Single DB Box Step-Ups

STATION 2
Alt. DB Snatch

STATION 3
Sit-ups

STATION 4
Cal Row

Tuesday

Workout

3 ROUNDS
3:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
2:00 KB Swing
1:00 Cal Bike

STATION 2
2:00 Push-ups
1:00 Jump Rope

STATION 3
2:00 Burpee Box Jump
1:00 Plank

Wednesday

Workout

2 ROUNDS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
AMRAP
10 Cal Row
10 Plate Ground to
Overhead

STATION 2
AMRAP
12 Ring Row
12 Up-Downs

STATION 3
14 DB Deadlift
14 Box Step-Ups

STATION 4
16 Slam Balls
16 Russian Twists

Thursday

WORKOUT

4 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
1:00 Max Burpees
:30 Push-up Plank

STATION 2
1:00 10m Shuttle Run
:30 Squat Hold

STATION 3
1:00 Max Air Squat
:30 Flutter Kicks

STATION 4
1:00 Max Mountain
Climbers
:30 Plate OH Hold

Friday

Workout

2 ROUNDS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
AMRAP
10 Jumping Lunges
10 Russian KB Swing

STATION 2
EMOM
15 Up-Downs

STATION 3
AMRAP
10 Jumping Lunges
10 Russian KB Swing

STATION 4
EMOM
15 Up-Downs

Saturday

Workout

3 ROUNDS
2:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
400m Run…
Rest Remainder

STATION 2
30 DBL DB Snatch…
Rest Remainder

STATION 3
30 Wall Balls…
Rest Remainder

STATION 4
1:00 Hollow Hold
1:00 Glute Bridge Hold

Sunday

Workout

1 ROUND
5:00 STATIONS
1:00 Rest b/t Rounds

STATION 1
2:00 Hard Row
1:00 Recover
2:00 Hard Row

STATION 2
EMOM
10 Alt. DB Snatch
10 Sit-ups

STATION 3
AMRAP
5 DB Devil’s Press
10 Box Step-Over

Workouts Of The Week: 12-2-2019

LIFT 45

Monday

STRENGTH

EVERY 1:15 x 7 SETS*
5 Back Squats
*Start at a light weight a
build to a moderate weight.

WORKOUT

FOR TIME
800m Run
25 Back Squats (95/65)
150 Double Unders
25 Back Squats
800m Run
-16:00 Hard Cap

Tuesday

STRENGTH

3 SETS
7 Wide Grip Pull-ups
10/10 Supported SA DB
Row
20 Banded Tricep
Pull-downs
-1:30 Rest b/t Sets

WORKOUT

EVERY 2:00 FOR 5 SETS*
15 Sit-ups
8 Burpees
6 Pull-ups
*Rest remaining time then
start next set on the 2:00

Wednesday

STRENGTH

EVERY 1:15 x 7 SETS*
5 Thrusters
*Start at a light weight a
build to a moderate weight.

PARTNER WORKOUT

AMRAP x 12 MINUTES*
12 Thrusters (75/55)
10 Slam Balls
8/6 Cal Bike
*Alternate movements with
partner.

Thursday

STRENGTH

EVERY 1:00 x 7 SETS*
5 Deadlifts
*Start at a light weight a
build to a moderate weight.

WORKOUT

AMRAP x 8 MINUTES
10 Deadlifts (155/105)
10 Push-ups
20 Walking Lunges
-Rest 2:00-
AMRAP x 4 MINUTES
5 Deadlifts
5 Push-ups
10 Walking Lunges

Friday

Strength

EVERY 1:15 x 7 SETS*
5 Push Press
*Start at a light weight a build
to a moderate weight.

WORKOUT

FOR TIME
15-12-9-6-9-12-15
Push Press (75/55)
Up-Down Box Jumps (24/20)
-15:00 Time Cap

Saturday

STRENGTH

3 SETS
8/8 DB Bulgarian Split
Squats
25 Banded Glutes Bridges
-Rest 1:30 b/t Sets

Workout

EMOM x 14 MINUTES
MIN 1 – 12/10 Cal Row
MIN 2 – 8 DB Hang Squat
Cleans (50/35)

Sunday

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 10 Box Dips
Min 2 – 12 Rolling Tricep
Extensions
MIN 3 – MAX Unbroken
Push-ups

WORKOUT

AMRAP x 12 MINUTES
100m Run
5 Wall Walks
100m Run
20 Alt. V-ups

BURN 45

Monday

WORKOUT

5 ROUNDS
1:00 STATIONS
:20 transition b/t Stations
1:00 Rest b/t Rounds

STATION 1
Max Cal Bike

STATION 2
Max DBL DB Swing
(eye-level)

STATION 3
Max Burpees Over DBs

STATION 4
Max Cal Row

Tuesday

Workout

3 ROUNDS
3:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
AMRAP
10 Wall Ball Shots
10 Push-ups

STATION 2
AMRAP
10 DB Push Press
20 Mountain Climbers

STATION 3
AMRAP
10 Slam Ball
30 Plate Hops

Wednesday

Workout

2 ROUNDS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
EMOM
5 Up-Downs + 10 KB Swing

STATION 2
AMRAP
10 KB Alt. Lunge (goblet hold)
10 Sit-ups

STATION 3
EMOM
:45 Plank Hold

STATION 4
AMRAP
5 Up-Down
10 KB Swing
10 KB Alt. Lunge
10 Sit-ups
:25 Plank

Thursday

WORKOUT

4 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
:30 Hollow Hold
then…
Max DB Thrusters

STATION 2
:30 Squat Hold
then…
Max Box Step-Ups

STATION 3
:30 Top of Push-up Hold
then…
Max Jump Rope

STATION 4
:30 Bar Hang
then…
Max DB Bent Over Row

Friday

Workout

2 ROUNDS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
2:00 Max Distance Row
1:00 Max Burpees Over
Rower

STATION 2
400m Run
Rest Remainder

STATION 3
2:00 Max Distance Bike
1:00 Max Slam Balls

STATION 4
400m Run
Rest Remainder

Saturday

Workout

3 ROUNDS
2:00 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
1:00 DB Push Press
1:00 Box Jumps

STATION 2
Moderate Pace Row

STATION 3
1:00 DBL DB Snatch
1:00 Sit-ups

STATION 4
Moderate Pace Bike

Sunday

Workout

2 ROUNDS
4:00 STATIONS
1:00 Rest b/t Stations

STATION 1
AMRAP
200m Run

STATION 2
AMRAP
30 Jump Rope
15 KB Deadlift

STATION 3
EMOM
20 Mountain Climbers + 10
Russian KB Swing

Workouts Of The Week: 11-25-2019

LIFT 45

Monday

STRENGTH

ON A 14:00 RUNNING
CLOCK…
Build to a 2RM Bench Press

WORKOUT

EVERY 2:00 FOR 5 ROUNDS
10 Deficit Push-up*
12 Russian KBS (53/35)
30 Double Unders
*Use DB to create deficit

Tuesday

STRENGTH

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

WORKOUT

AMRAP x 8 MINUTES
2-4-6-8…and so on
Front Squat (115/75)
Toes 2 Bar

Wednesday

STRENGTH

5-5-5-5*
Deadlift
*Build up to and past your
workout weight.

WORKOUT

EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 5 Deadlifts (AHAP)
MIN 3 – 15 Box Jump Overs
(24/20)

Thursday

STRENGTH

6-4-2-6-4-2
Strict Press

WORKOUT

ON A 10:00 RUNNING CLOCK…
Max Cal Bike or Row*
*Every two minutes
including at 3,2,1
go…complete 15 DB Push
Press (35/20).

Friday

partner Workout

ON A 12:00 RUNNING
CLOCK…
Build to a 2RM Power Clean

partner finisher

AMRAP x 7 MINUTES
7 Burpees
7 Hang Power Cleans (95/65)
7 Front Squats

Saturday

STRENGTH

EMOM x 9 MINUTES
MIN 1 – 10 Supinated Ring
Rows
MIN 2 – 10 Diamond
Push-ups
MIN 3 – :45 Push-up Plank

Workout

AMRAP x 14 MINUTES
200m Run
20 Sit-ups
200m/150m Row
10 Pull-Ups or Chin-ups*
*Athlete Choice

Sunday

STRENGTH

3 SETS
8/8 Half Kneeling Landmine
Press
12 DB Bent Over Row
-Rest 1:30 b/t Sets

WORKOUT

FOR TIME
30/25 Cal Bike
30 DB Up-Down (35/20)
30 DB Box
Step-Overs(24’/20′)
30 DB Push Press
30 DB Suitcase Lunge
30/25 Cal Bike
-16:00 Hard Cap-

BURN 45

Monday

WORKOUT

2 ROUNDS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
AMRAP
10/8 Cal Row or Bike
5 Push-ups

STATION 2
2 SETS
1:00 on / :30 off
Plank Hold

STATION 3
AMRAP
10/8 Cal Row or Bike
5 Up-Downs

STATION 4
2 SETS
1:00 on / :30 off
Plank Hold

Tuesday

Workout

4 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
Burpees

STATION 2
1:00 Fast Pedal
:30 Slow Pedal

STATION 3
Plate Ground to OH

STATION 4
1:00 Fast Pedal
:30 Slow Pedal

Wednesday

Workout

2 ROUND
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
AMRAP
5 DB Thruster
10 Sit-ups

STATION 2
EMOM
12/10 Cal Row or Bike

STATION 3
AMRAP
5 DB Thruster
10 Sit-ups

STATION 4
EMOM
12/10 Cal Row or Bike

Thursday

WORKOUT

3 ROUNDS
3:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
AMRAP
3 DBL DB Burpee
6 DBL DB Swing

STATION 2
AMRAP
3 DB Strict Press
6 DBL DB Ground to OH

STATION 3
Max Time in Plank Hold
(Rest as Needed)

Friday

Workout

5 ROUNDS
1:00 STATIONS
:20 transition b/t Stations
1:00 Rest b/t Rounds

STATION 1
Walking Lunges

STATION 2
Push-ups

STATION 3
Box Jumps

STATION 4
DB Push Press

Saturday

Workout

2 ROUNDS
4:00 STATIONS
1:00 Rest b/t Stations

STATION 1
1:30 Max Jump Rope
Rest 1:00
1:30 Max Jump Rope

STATION 2
1:30 Max Air Squat
Rest 1:00
1:30 Max Air Squat

STATION 3
1:30 Max KB Swing
1:00 Rest
1:30 Max KB Swing

Sunday

Workout

3 ROUNDS
2:30 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
Max Cal Row or Bike

STATION 2
AMRAP
5 Up-Downs
10 Mountain Climbers

STATION 3
Max Cal Row or Bike

STATION 4
AMRAP
5 DB Strict Press
10 Tuck-Ups

Workouts Of The Week: 11-18-2019

LIFT 45

Monday

STRENGTH

EMOM x 8 MINUTES
MIN 1 – 10 Strict Pull-ups or
Vertical Ring Rows
MIN 2 – 15 DB Floor Press

WORKOUT

“CARDIO HEAVEN”
FOR TIME
50 Plate Ground to OH (45/25)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Time Cap-

Tuesday

STRENGTH

EVERY 1:30 FOR 7 SETS
1 High Hang Power Clean
+
2 Pausing Hang Power
Clean*
+
2 Front Squats
*Pause for :02 above the
knee then continue the lift.

WORKOUT

AMRAP x 6 MINUTES
7 Hang Power Cleans (95/65)
7 Burpees Over Bar

Wednesday

STRENGTH

5-5-3-3-2
Bench Press*
*Increase weight each Set.

WORKOUT

4 ROUNDS
1:00 MAX KB Goblet Lunges (53/35)
1:00 MAX Double Unders
1:00 MAX Alt. V-ups

Thursday

STRENGTH

7-7-7-7
Front Squat
-Rest 2:00 b/t Sets

WORKOUT

FOR TIME
27-21-15-9
Cal Row
Thruster (95/65)
-15:00 Hard Cap-

Friday

partner Workout

16 ROUNDS FOR TIME*
8/6 Cal Bike
10 Slam Balls (30/20)
-20:00 Hard Cap-
*P1 works while P2 rests.
Partners alternate every full
round. Each partner
completes 8 rounds.

partner finisher

ALTERNATING TABATAS*
T1 – Straight Bar Bicep Curls
T2 – DB Skull Crushers
*8 Sets Each. Alternating
Movements Every Set for a
Total of 8:00.

Saturday

STRENGTH

5-5-5-5-5
Strict Press
-Rest 1:30 b/t Sets-

Workout

FOR TIME
30 Strict Press (45/35)
into…
10 ROUNDS
10 Kettlebell Swing (53/35)
7 Push-ups

Sunday

STRENGTH

10-8-6-4-2
Deadlift
-Rest 1:30 b/t Sets-

WORKOUT

3 SETS
20 Wall Balls (20/14)
10 Deadlifts (185/135)
200m Run
-Rest 1:30 b/t Sets-

BURN 45

Monday

WORKOUT

5 ROUNDS
1:00 STATIONS
:20 transition b/t Stations
1:00 Rest b/t Rounds

STATION 1
Max Air Squats

STATION 2
Max Hollow Rocks

STATION 3
Max Slam Balls

STATION 4
Max Burpees

Tuesday

Workout

3 ROUNDS
3:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
AMRAP
10 Lunges
20 Mountain Climbers

STATION 2
1:30 Max Cals Bike
1:30 Slow Pedal

STATION 3
AMRAP
10 Step-ups
20 Flutter Kicks

Wednesday

Workout

2 ROUNDS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
Tabata Row

STATION 2
Tabata DB Push Press

STATION 3
Tabata Sit-ups

STATION 4
Tabata Push-ups

*For each tabata use :20 of work with
:10 of rest for 6 rounds
(3:00 total)

Thursday

WORKOUT

4 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
20 KB Swing then…
Max Wall Balls

STATION 2
Easy Pace Row or Bike

STATION 3
20 Wall Balls then…
Max KB Swing

STATION 4
Easy Pace Row or Bike

Friday

Workout

2 ROUNDS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
AMRAP
10 Box Jumps
10 MB Push Press

STATION 2
1:00 Squat Hold
Rest :30
1:00 Plank
Rest :30

STATION 3
AMRAP
10 Box Jumps
10 MB Push Press

STATION 4
AMRAP
1:00 Squat Hold
Rest :30
1:00 Plank
Rest :30

Saturday

Workout

4 ROUNDS
1:45 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
Max Distance Run, Bike or Row

STATION 2
AMRAP
10 DB Deadlift
10 Lunges

STATION 3
Max Distance Run, Bike or Row

STATION 4
AMRAP
10 DB Hang Power Clean
10 Lunges

Sunday

Workout

2 ROUND
4:00 STATIONS
1:00 Rest b/t Stations

STATION 1
Max Wall Balls…
Every minute perform 5
Burpees

STATION 2
Max Cal Bike or Row
Every minute perform 5
Burpees

STATION 3
Max Sit-ups…
Every minute perform 5
Burpees

*Top of each minute
perform the 5 burpees then
continue on with the Max
reps of each exercise.

Workouts Of The Week: 11-11-2019

Large Group Training
CudaFit 45

Monday

STRENGTH

4-4-4-4-4
Tempo Front Squat (13X1)
-Rest 1:30 b/t Sets

WORKOUT

AMRAP x 10 MINUTES
10 Front Squats (75/55)
10 KBS (53/35)

Tuesday

STRENGTH

7-7-7-7-7*
Strict Press
*Complete 1:00 Plank Hold
in Push-up Position after
each set.

WORKOUT

EMOM x 12 MINUTES
MIN 1 – 20 Alt. DB Snatch (40/30)
MIN 2 – 15 Burpees

Wednesday

STRENGTH

EVERY 1:30 FOR 6 SETS*
1 Paused Clean Deadlift**
2 High Hang Power Clean
*Increase weight each set.
Keep weight moderate.
**Pause for :02 above knee
then continue the lift.

WORKOUT

5 ROUNDS FOR TIME
7 Hang Power Clean (115/75)
14 Front Rack Lunges
42 Double Unders
-12:00 Cap

Thursday

STRENGTH

3 SETS
10 Slow Ring Rows
20 Kneeling Double Lat
Band Pull-Downs
MAX Barbell Upright Rows
-Rest 1:30 b/t Sets

WORKOUT

FOR TIME
50 Slam Balls (30/15)
400m Run
50 Sit-ups
400m Run
50 Slam Balls
400m Run
-15:00 Hard Cap

Friday

STRENGTH

5-5-5-5-5
Tempo Deadlift (31X1)

Workout

3 SETS
15 Deadlifts (155/105)
30 Sit-ups
30 Walking Lunges
-1:30 Rest b/t Sets

Saturday

STRENGTH

3 SETS
10 SA DB Bench Press (R)
10 SA DB Bench Press (L)
MAX Push-ups or Banded Push-ups
-Rest 2:00 b/t Sets

Workout

EVERY 2:00 x 6 SETS
12/10 Cal Bike
10 DB Hang Clean and Press (35/25)

Sunday

STRENGTH

EMOM x 9 MINUTES
MIN 1 – :40 Weighted Hollow Body Flutter Kicks
MIN 2 – :40 Plank DB Slides
MIN 3 – :40 Mountain Climbers

WORKOUT

AMRAP x 12 MINUTES
20 Jumping Pull-ups
10 Up-Downs
20 Step-ups (24/20)
10 DB Front Squats (35/25)

Workouts Of The Week: 11-4-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

CYCLE STATIONS
:60 Work/ :20 Transition
3 ROUNDS:

  1. DB Push Press
  2. Lunges
  3. Row
  4. Ball Slams
  5. Air Squats

Rest Additional 1:00 B/T Round

Tuesday

STRENGTH

3 SETS
20 DBL DB Hammer Curls
15 DB Bent Over Rows
10 Elevated Ring Rows
-Rest 1:30 b/t Sets

WORKOUT

TABATA
8 SETS, :20 WORK / :10
REST
TABATA 1 – Plate G2OH
(45/35)
TABATA 2 – Plate Gun Hold
TABATA 3 – Plate Thruster
-1:00 Rest b/t Tabatas

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. Assault Bike
  2. Mountain Climbers
  3. KB Swings
  4. Box Step-ups
  5. DB Snatches

Rest Additional 1:00 B/T Round

Thursday

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 10 Seated Tempo Arnold Press (21X1)
MIN 2 – 15 Box Dips

WORKOUT

“DEATH BY 2 BURPEES”
Complete 2 Burpee on the
start of the first minute, 4
Burpees on the second
minute, 6 Burpees on the
third minute, and so on until
you can no longer complete
Burpees for the number of
minutes on the timer.
-10:00 Time Cap

Friday

Workout

STATIC STATIONS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
AMRAP
100m Run
10 DB Strict Press

STATION 2
AMRAP
100m Run
10 Jump Squats

STATION 3
AMRAP
100m Run
10 Situps

STATION 4
AMRAP
100m Run
10 Hollow Rocks

STATION 5
AMRAP
100m Run
10 KB Sumo Deadlift High Pull

Saturday

Workout

10 ROUNDS FOR TIME
10 Alt. DB Snatch
10 Burpees Over DB
100m Run

Sunday

WORKOUT

EMOM x 15 MINUTES
MIN 1 – :45 MAX Jump Rope or Plate Hop
MIN 2 – 5 DBL DB Arnold Press + 5 DBL DB Bent Over
Row
MIN 3 – :45 MAX Hollow Hold

OPTIONAL FINISHER
6 ROUNDS WITH A PARTNER
P1 – 1:00 Plate Gun Hold
P2 – MAX Alt. Reverse Lunges

Workouts Of The Week: 10-28-2019

Large Group Training
CudaFit 45

Monday

WORKOUT

CYCLE STATIONS
:60 Work/ :20 Transition
3 ROUNDS:

  1. Thruster
  2. Ring Row
  3. SA DB Ground To Overhead
  4. Assault Bike
  5. Mountain Climbers

Rest Additional 1:00 B/T Round

Tuesday

STRENGTH

EMOM x 8 MINUTES
MIN 1 – 5 Bench Press*
MIN 2 – :45 Plank Hold
*Start light and finish last set at workout weight.

WORKOUT

PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME
150 Bench Press (135/95)*
*Split the work evenly with your partner. Every time you break complete 5 Burpees.
Resting Partner can go right to work on the bar.
-15:00 Time Cap

Wednesday

WORKOUT

CYCLE STATIONS
:40 Work/ :20 Transition
5 ROUNDS:

  1. KB Deadlift
  2. Box Jump/Step-up
  3. KB Swings
  4. Row
  5. Ball Slams

Rest Additional 1:00 B/T Round

Thursday

STRENGTH

EVERY :45 FOR 5 SETS
3 Push Press*
*Increase weight every round. Work up to and past your workout weights.

WORKOUT

“INFINITY LOOP”
4 ROUNDS FOR TIME
10 Push Press (75/55)|(45/35)
10 Up-Downs
-2:00 Rest
3 ROUNDS FOR TIME
10 Push Press (95/65)|(65/45)
10 Burpees
-2:00 Rest
2 ROUNDS FOR TIME
10 Push Press (115/85)|(75/55)
10 Bar Facing Burpees

Friday

Workout

STATIC STATIONS
:30 Work/ :30 Transition
5 ROUNDS:

  1. Ring Row
  2. KB Sumo Deadlift High Pull
  3. SA DB Snatches
  4. Sit-ups
  5. Assault Bike

Rest Additional 1:00 B/T Rounds

Saturday

Workout

EMOM x 8 MINUTES
MIN 1 – 15/12 Cal. Row or Bike
MIN 2 – 10 Up-Downs

-2:00 Rest

EMOM x 8 MINUTES
MIN 1 – 15/12 Cal. Row or Bike
MIN 2 – 20 Sit-Ups

-2:00 Rest

EMOM x 8 MINUTES
MIN 1 – 15/12 Cal. Row or Bike
MIN 2 – 10 Push-ups

Sunday

WORKOUT

AMRAP x 20 MINUTES
6-12-18-24…
Plate Ground to Overhead
Overhead Plate Reverse Lunges
Alt. V-Ups


OPTIONAL FINISHER
FOR RECOVERY
5:00 of Group Mobility…
Quads, Lats, Hips, Calves

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GROUP TRAINING SCHEDULE

*Times may vary on Holidays

MON & FRI

5:45 AM – LIFT 45
7:15 AM – LIFT 45
8:45 AM – BURN 45
9:30 AM – LIFT 45
10:15 AM – BURN 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – BURN 45

WED

5:45 AM – LIFT 45
7:15 AM – LIFT 45
8:45 AM – BURN 45
9:30 AM – LIFT 45
10:15 AM – BURN 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – MOBILITY

tUE & THUR

7:15 AM – LIFT 45
8:00 AM – BURN 45
8:45 AM – BURN 45
9:30 AM – LIFT 45

4:15 PM – LIFT 45
5:00 PM – LIFT 45
5:45 PM – BURN 45
6:30 PM – LIFT 45
7:15 PM – MACEFIT

SAT

9:00 AM – LIFT 45
9:45 AM – BURN 45
10:30 AM – BARBELL FOUNDATIONS
11:15 AM – BURN 45
12:00 PM – MOBILITY

SUN

10:30 AM – BURN 45
11:15 AM – LIFT 45