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
30min AMRAP
500m row
400m run
30 Air Squats
20 RKBS 32/24
10 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
22min amrap
Teams of 2
30 Alt DB Snatch 50/35
30 Burpees
30 cal bike
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
12’ EMOM accessory work
A- wall sit
B- plank hold
C- dead hang hold
D- rest
Rest 2’
50 DB lunges (25/25)
25 burpees over the DB
50 DB push press (25/25)
Rest 2’
50/40 cal row
Rest 2’
30 DB thrusters (15/15)
15 burpees over the DB
30 single arm devil press (15/15)
15 burpees over the DB
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
10min amrap
10 Sonics
10 90/90
10 Prone int/ext rotation
10 Drop Squats
10 Kip swings
Barbell Work
•Snatch Pull
•Muscle Snatch
•OH Squats
•Snatch Balance
•Snatch
15:00 Clock…
15 Toes to Bar
15 Squat Snatches @ weight 1
15 Toes to Bar
12 Squat Snatches @ weight 2
15 Toes to Bar
9 Squat Snatches @ weight 3
15 Toes to Bar
6 Squat Snatches @ weight 4
15 Toes to Bar
Max Squat Snatches @ weight 5
Rx Loading
Weight 1- 95/65
Weight 2- 135/95
Weight 3- 155/105
Weight 4- 165/115
Weight 5- 185/125
Modified loading
Weight 1- 60%
Weight 2- 70%
Weight 3-75%
Weight 4- 80%
Weight 5- 85%
NOTES: For today’s workout we’ll be looking to get as much time at the final barbell as possible. To do so the best strategy is going to be hitting all sets of toes to bar in ideally 1-2 sets. I suggest going with singles on the barbell. For athletes that have a tough time with mobility and the squat snatch, have them perform either power snatches or squat cleans as an alternative. Modify accordingly in a way that gets athletes into that Final barbell.
For Completion
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
Every :90sec for 6min
10 Mt climbers
10 H.R. Push Ups
10 Air Squats
5 Kip Swings
Barbell warm up
2 rounds
5 reps each
•Clean Pulls
•Front squats
•Pull Unders
•squat Cleans
•press
•jerks
Every 2:00 x 6 sets:
3-Position Clean + Jerk (Mid Hang + Low Hang, Floor)
*building to a heavy complex
2023 QF Workout
3 sets:
Against a 3 minute clock, perform as many reps as possible of:
400 Meter Row
10 Shoulder to Overhead (185/125lbs)
Max Chest to Bar Pull-Ups or Pull Ups in the remaining time.
– rest 3:00 –
NOTES: Today’s workout is another old quarterfinals team workout. It’s from one last year. This one is all gas. Hammer the row, go unbroken on the barbell, then quick reps on the C2B Pull ups. Use that 3 minute rest to regain composure then it’s time to hit it hard again. A good goal is to try and get about 60 seconds on the rope during each of the 3 sets. That 1:1 work:rest should be sufficient for allowing you to hit each of the three sets with max effort.
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
0-12 min complete:
1200m run
50 wall balls
50 hollow rocks
12-22 min complete:
800m run
50 wall balls
40 push ups
22-30 min complete:
400m run
50 wall balls
30 ring rows
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
3 rounds
25/20 cal bike
20 Alternating DB snatch
15 box jump over
Rest 2’
40/35 cal bike
35 DB snatch LEFT arm
50 DB box step overs
35 DB snatch RIGHT arm
40/35 cal bike
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 (48 minutes)
Minutes 0-3: 750/600m Row or Ski
ERG, Or 1500/1200m Bike ERG or 35/25cal echo bike
Minutes 3-6: 15 Barbell Floor Press +
12/12 Single Arm DB ROW
NOTES: today’s workout is a good brand of cardio and upper body push pull. Effort on the machine needs to be at a moderate pace and it is expected that it will take the entire three minutes to complete. Within the next three minute window athletes will need to complete 15 Barbell Floor press and then 12 per side single arm dumbbell rows. Choose loading that is challenging but athletes are able to go unbroken for the majority of the work out. The Push Pull section should take no longer than 2 minutes. Modify accordingly
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
20/16 cal row sprinting
Rest 3’
Every 4’ for 4 sets
350/250m row
10 burpees over the rower
15 t2b
Buy out:
40 knee tucks on rower
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
EMOM x 30:00 (6 sets)
Station 1: 18/14 Calorie Row
Station 2: 8 Burpee Box Jumps (24/20)
Station 3: 8 Shuttle Runs (25/25 = 1)
Station 4: 6-8 Bar Muscle Ups + Max
Crossover Single Unders
Station 5: Rest
NOTES: Today’s EMOM is a mix of cardio and skills. What we’re looking for is going to actually translate to about 90 seconds of work and 30 seconds of rest between the row and going straight into the bbj.
After that you’ve got basically 2 minutes of work followed by 1 minute of rest with the shuttle runs to the Bar Muscle-Up crossover station. We want you maintaining consistent paces on the row and shuttle runs that end up taking around 50-55 seconds. Modify the Bar Muscle-Up to 8-12 reps of any Pull-Ups variation. Modify
accordingly to meet the intended stimulus
For Completion
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