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

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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