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 3
3 Rounds
50 Cal Bike
40 Box jump Overs 24/20
30 P. Snatches 135/95
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
Hero Hopper Friday
Fly Little Bird
Mowrey
Wallin
Cam
Jo Varges
Oleta
Movers for Tito
Gratitude
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
General warm up
9min
0-3min to complete
15 frontal raises (5/2.5lb plate)
15 lateral raises
15 upright rows
15 presses
10 dive bombers
3-6min to complete
20 Mt Climbera
15 Baby Makers
10 drop Squats
5 Squat to sissy squat
6-9min to complete
10 BB Front Squat
10 Push press
10 Thrusters
10 Kip Swings
Then
Power clean work
From 10:00 – 17:00:
For max reps:
1:00 of Cleans @ 70%
Rest 2 minutes
1:00 of Cleans @ 80%
Rest 2 minutes
1:00 of Cleans @ 85%
For Completion
21-15-9
Thrusters, 95# / 65#
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 5’ for 30’
A- 400m run
8 devil press (2X DB)
16 box jump overs
B- 400m run
8 DB thrusters (2X DB)
16 Alt. t2b
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
0:00 to 10:00 to complete
3 rounds
25 push ups
18/15 cal ski
10:00 to 20:00 to complete
3 rounds
25 weighted sit ups
20/17 cal row
20:00 to 30:00 to complete
800m run
50 push ups
50 weighted 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
10 Bent knee windshield wipers
10 hollow rocks
10 Superman’s
5 inch worms
Then
20 Mt. Climbers
15 Squat Jumps
5/5 AtG Split Squats
EMOM x 20:00 (4 rounds):
Minute 1 and 2: 100m run 5 Ring Muscle Ups OR 15
Toes-to-Rings
Minute 3: 50 Double-Unders or 50
Crossovers
Minute 4: Max Calorie Row
Minute 5: Rest
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 1:30 for 6 sets
6 shuttle runs (down and back = 1)
7 burpees
Rest 2’
4 sets
2’ on – 1’ off
A- 10 db front squat
10 db push press
10 burpees over the db
B- 10 db hang clean and jerk
10 t2b
10 burpees to target
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
General Warm up
2 rounds
10 Sonics
10 upward/downward dog
10 scorpions
10 T stands
10 Kip Swings
barbell work
7 reps on command
Deadlifts
Clean pull
Muscle Cleans
Power Cleans
5 sets:
DB Bench Press x 10 reps
Deadlift x 5 reps @ 65%
Rest 60 seconds between sets
2:00 ON / 2:00 OFF (16:00 minutes)
15 Chest to Bar Pull-Ups
15/10 Calorie Echo or Assault Bike
Max Power Cleans in the remaining time (135/95lbs)
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
Buy in: 800m run
3 rounds
50 lunges
40 Sit ups
30 Russian KBS 24/16
Buy out: 800m 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
22min amrap
Teams of 2
100 Dubz
50 wallballs 20/14
30 Burpees
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