We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
22min Ladder
10-20-30-40-50
•Push Ups
•RKBS
•V-ups
*250m row after each set
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
Teams of 2
3 rounds
20 P. snatches 135/95
35 Box Jumps 24/20
50 wallballs
*while 1 partner is working the other is performing a 100m run
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
8 rounds
10 Box jumps
8 Burpees
6 DB Front Squats
4 DB Push Press
2 Thrusters
100m run
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
2 rounds
:20 second Dead Hang
10 Lat Pull Downs
10 Sonics
10 bent knee windshields
5/5 Figure 4 rotation
100m run
Barbell work
•Hang High Pull
•Hang Muscle Cleans
•Hang Power Cleans
10min AMRAP
35 Pull Ups
50 RKBS 32/24
70 Lunges
*max Burpees w/ remaining time
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
50-40-30-20-10
Goblet Squats
Double Unders
Sit ups
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
2 rounds
20 Calf raises
20 Toe Raises
10/10 Bend and Extend
5/5 ATG split squats
50 single unders
Every 2min for 16min
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 2 rep @ 75%
Set 4: 2 reps @ 80%
Set 5: 2 rep @ 80%
Sets 6,7,8 2 reps @85%
AT 0:00
For Time
500 meter Ski Erg
500 meter Row
1.000 meter Bike
Time Cap: 6:00 MEN / 7:00 WOMEN
AT 10:00
150 Double-Unders
800m Run
150 Double-Unders
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
Every 6min for 36min
200m run/250m row
20 Burpee Box Jump Overs 24/20
*remaining time easy bike
_Target Time is sub 3min to perform the burpee box jump overs.
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
For Time
100/70 cal bike
50 DB Snatches
25 Pull ups
50/35 cal bike
25 DB Snatches
15 Pull ups
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
Every 9 min for 27min
1000m row
40 Wallballs
30 Push ups
Buy out
5min of core
We’re thrilled to announce our partnership with
Christian Harris & Move Fast Lift Heavy
on our programming!
If you go to Move Fast Lift Heavy
You can receive ONE MONTH FREE of our MFLH Training Program.
AND 15% OFF at our Gear store.
Use Code MIAMIMFLH for BOTH Training and Gear
8 sets. (Total)
2min on:1 off
A) 200m run
8 Burpees
Max cal Bike
B) 200m run
8 Box Jumps
Max cal Bike
Recent Comments