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

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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