LIFT 45

Monday

STRENGTH

EVERY 1:15 x 7 SETS*
4 Deadlifts
*Start at a moderate weight
a build to a moderate-heavy
weight.

WORKOUT

3 ROUNDS FOR TIME
10 Deadlifts (225/155)
25 Wall Balls
500m Row
-14:00 Cap

Tuesday

STRENGTH

EVERY 1:15 x 7 SETS*
4 Push Press
*Start at a moderate weight
a build to a moderate-heavy
weight.

WORKOUT

FOR TIME
3-6-9-12-15-18-21
Push Press (95/65)
Slam Ball (30/20)

Wednesday

STRENGTH

EVERY 1:15 x 7 SETS*
4 Back Squats
*Start at a moderate weight
a build to a moderate-heavy
weight.

WORKOUT

AMRAP X 12 MINUTES
6 Front Squats (115/75)
12 Box Jumps
18 Sit-ups

Thursday

STRENGTH/SKILL

EMOM x 8 MINUTES
MIN 1 – 5 Kipping Pull-ups or
3 x 2-for-1s*
MIN 2 – 5 DBL KB Cleans

*2-for-1 is 2 Kip Swings + 1
Pull-Up

WORKOUT

FOR TIME
20/15 Cal Row
15 Pull-ups
20 DBL KB Cleans (35/26)
15 Pull-ups
20/15 Cal Row
-Rest 2:00-
Repeat!

Friday

Strength

EVERY 1:15 x 7 SETS*
4 Thrusters
*Start at a moderate weight a
build to a moderate-heavy
weight.

WORKOUT

EVERY 1:30 FOR 6 ROUNDS
8 Thrusters (95/65)
30 Double Unders

Saturday

STRENGTH

3 SETS
16 Alt. DB Press*
1:00 Bar Hang
-1:30 Rest b/t Sets-
*Use 2 DBs and alternate a
single-arm press

Workout

“TABATA”
8 ROUNDS EACH, :20 ON /
:10 OFF
TABATA 1 – Up-Downs
TABATA 2 – Russian KBS
(53/35)
TABATA 3 – Burpees
-Rest 1:00 b/t Each Full
Tabata

Sunday

STRENGTH

3 SETS
12 Back Rack Reverse
Lunges
25 Air Squats
-2:00 Rest b/t Sets

WORKOUT

AMRAP X 15 MINUTES
10/8 Cal Bike
12 DB Suitcase Reverse Lunges (35/20)*
14 Toes 2 Bar

BURN 45

Monday

WORKOUT

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

STATION 1
Single DB Box Step-Ups

STATION 2
Alt. DB Snatch

STATION 3
Sit-ups

STATION 4
Cal Row

Tuesday

Workout

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

STATION 1
2:00 KB Swing
1:00 Cal Bike

STATION 2
2:00 Push-ups
1:00 Jump Rope

STATION 3
2:00 Burpee Box Jump
1:00 Plank

Wednesday

Workout

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

STATION 1
AMRAP
10 Cal Row
10 Plate Ground to
Overhead

STATION 2
AMRAP
12 Ring Row
12 Up-Downs

STATION 3
14 DB Deadlift
14 Box Step-Ups

STATION 4
16 Slam Balls
16 Russian Twists

Thursday

WORKOUT

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

STATION 1
1:00 Max Burpees
:30 Push-up Plank

STATION 2
1:00 10m Shuttle Run
:30 Squat Hold

STATION 3
1:00 Max Air Squat
:30 Flutter Kicks

STATION 4
1:00 Max Mountain
Climbers
:30 Plate OH Hold

Friday

Workout

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

STATION 1
AMRAP
10 Jumping Lunges
10 Russian KB Swing

STATION 2
EMOM
15 Up-Downs

STATION 3
AMRAP
10 Jumping Lunges
10 Russian KB Swing

STATION 4
EMOM
15 Up-Downs

Saturday

Workout

3 ROUNDS
2:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
400m Run…
Rest Remainder

STATION 2
30 DBL DB Snatch…
Rest Remainder

STATION 3
30 Wall Balls…
Rest Remainder

STATION 4
1:00 Hollow Hold
1:00 Glute Bridge Hold

Sunday

Workout

1 ROUND
5:00 STATIONS
1:00 Rest b/t Rounds

STATION 1
2:00 Hard Row
1:00 Recover
2:00 Hard Row

STATION 2
EMOM
10 Alt. DB Snatch
10 Sit-ups

STATION 3
AMRAP
5 DB Devil’s Press
10 Box Step-Over

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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