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

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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