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)

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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