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 sets:
400m Run
800m Ski ERG or Row
400m Run
30 Burpees
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
10min amrap
200m run
20 Lunges
15 Pull ups
2min rest
10min amrap
250m row
20 DB Snatches
20 squat jumps
2min rest
10min amrap
20/15 cal Bike
15 Bicep curls
10 Knees to elbow
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 30sec for 6min
•Dive Bombers
•Mt. Climbers
•Bottom of the Burpee
•Top of the Burpee
Barbell warm up
•Hang Snatch High Pull
•Hang Power Snatch
•Hang Power Snatch
EMOM X 20:00
Minute 1: 16/12 Calorie Row/Ski
Minute 2: 20 Wallball 20/14
Minute 3: 22 V-ups
Minute 4: 4 Wall Walks
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
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
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 cal bike
40 KB SDHP 24/16
30 Box Jumps 24/20
40 KB SDHP
50 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
Teams of 2
400m run together
75 Wallballs 24/20
50 DB Snatches 50/35
250 Dubz
50 DB Snatches
75 wallballs
400m 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
Every 7’ for 28’
800m run
18 burpees over the db
7/7 db hang c&j
Buy out:
50 hollow rocks
50 russ. twist
50 alt. V-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
General Warm up
Every :30 for 4min
Scorpions
Upward/downward dog
Mt. Climbers
Hollow rocks
Then
Tempo PVC OH Squats
Then
Barbell warm up
Every minute on the minute x 20:00
Minute 1: 10 Over Head Squat (115/80)
Minute 2: 15 Bar Hopping Burpees
Minute 3: 15 TTB
Minute 4: 10/8 Calorie Echo Bike under 30s
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
6 sets
3’ on 1’ off
A- 25/20 cal bike
20 teepee push ups
Max wall balls
B- 500/400m row
15 wall balls
Max teepee push 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
4 sets
5min
Cal Machine
5min emom
•pull ups
•push ups
•sit ups
•squats
•burpees
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