LIFT 45

Monday

STRENGTH

3 SETS
MAX Strict Press
Into…
MAX Push Press
-Rest 2:00 b/t Sets-
*For the first set athletes
should be aiming for 8-10
Strict Press and 12-15 Push
Press. The second set
athletes should aim for 6-8
Strict Press and 10-12 Push
Press. The third set athletes
should aim for 4-6 Strict
Press and 6-8 Push Press.
(Score is Reps)

WORKOUT

4 ROUNDS FOR TIME
15/12 Cal Bike
12 Push Press (115/75)
10 Pull-ups
-12:00 Hard Cap-
(Score is Time)

Tuesday

STRENGTH

EMOM x 6 MINUTES*
MIN 1 – 8 Front Squats
MIN 2 – :40 Double Unders
*Build up to and past
workout weight

WORKOUT

“PARTY LIKE IT’S
1999″
AMRAP x 19 MINUTES
19 Wall Balls (20/14)
33 Double Unders
19 Up-Downs
33 Double Unders
19 Front Squats (75/55)
33 Double Unders
*New Benchmark
(Score is Rounds + Reps)

Wednesday

STRENGTH

3 SETS
10 Tempo Knees 2 Chest
(2111)
15 Hammer Curls
15 DB Floor Press

WORKOUT

IN TEAMS OF 2…
FOR TIME
20 DB Devils Press (50/35)
30 Toes 2 Bar
400m Run
50 Cal Row
60 DB Power Cleans
*Split work evenly. Both
partners will complete the
400m Run together

Thursday

STRENGTH/SKILL

8-6-4-4
Sumo Deadlift
-Rest 1:30 b/t Sets-

WORKOUT

FOR TIME
27-21-15-9*
Deadlifts (155/105)
Box Jump Overs (24/20)
*Complete a 100ft Bear
Crawl after each full round.
Sumo DL optional for
workout.

Friday

Strength

EMOM X 12 MINUTES*
MIN 1 – 12 Front Rack Lunges
MIN 2 – :45 Hollow Body Hold
*Keep weight light-moderate

WORKOUT

“TRIPLE AMRAP”
AMRAP x 3 MINUTES
MAX Slam Balls (20/10)
-Rest :30-
AMRAP x 3 MINUTES
MAX Alt. V-ups
-Rest :30-
AMRAP x 3 MINUTES
MAX Front Rack Lunges
(95/65)

Saturday

STRENGTH

3 SETS
12 Bench Press
15 DB Bent Over Row

Workout

IN TEAMS OF 2…
AMRAP x 12 MINUTES
10 Alt. DB Snatch (50/35)
8/6 Cal Bike
6 Burpees
*Partner 1 completes one
full round while Partner 2
rests.

Sunday

STRENGTH

8-6-4-4
Back Squat
-Rest 1:30 b/t Sets-

WORKOUT

3 ROUNDS FOR TIME
21 KB Swings (53/35)
15/12 Cal Row
9 Back Squats (135/95)

BURN 45

Monday

WORKOUT

5 ROUNDS
1:00 STATIONS
:20 transition b/t Stations
1:00 Rest b/t Rounds

STATION 1
DBL DB Ground to OH

STATION 2
Burpee over DB

STATION 3
Box Step-Ups

STATION 4
Cal Bike

Tuesday

Workout

3 ROUNDS
3:00 STATIONS
1:00 Rest b/t Stations

STATION 1
500m Row
(rest remainder)

STATION 2
EMOM
15 Push-ups

STATION 3
AMRAP
5 Sit-ups
10 Air Squats

Wednesday

Workout

3 ROUNDS
4:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
AMRAP
10 Jumping Lunges
20 Russian Twists

STATION 2
2:00 Hard Bike
1:00 EZ Bike
1:00 Hard Bike

Thursday

WORKOUT

4 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds

STATION 1
1:00 Box Jumps
:30 Plank

STATION 2
1:00 Wall Ball
:30 Tuck Hold

STATION 3
1:00 Alt. DB Snatch
:30 Plank

STATION 4
1:00 Jump Rope
:30 Tuck Hold

Friday

Workout

2 ROUNDS
3:00 STATIONS

No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
20 Cal Bike then…
Max Up-Downs

STATION 2
40 Plate Hops then…
Max KB Swing

STATION 3
20 Cal Bike then…
Max Up-Downs

STATION 4
40 Plate Hops then…
Max KB Swing

Saturday

Workout

2 ROUNDS
2:00 STATIONS
1:00 Rest b/t Stations

STATION 1
1:00 Box Jumps
1:00 DB Step-Ups

STATION 2
1:00 Push-ups
1:00 Hollow Flutters

STATION 3
1:00 Ring Rows
1:00 Wall Sit

STATION 4
1:00 Row
1:00 Double Unders

Sunday

Workout

2 ROUNDS
5:00 STATIONS
1:00 Rest b/t Rounds

STATION 1
3 Burpees Every Minute
then…
Run for Distance

STATION 2
3 Burpees Every Minute
then…
Bike for Distance

STATION 3
3 Burpees Every Minute
then…
DB Devil’s Press

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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