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.

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

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