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 24min
A) 500m row
50 DUbZ
18 Devil Press
B) 500m row
20 cal ski erg
25 Box jumps
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
8min to perform
2 rounds
10/10/10 PVC pipe rotator work
10/10 bend and extend
10 Drop squats
then
Snatch High Pull
Muscle Snatch
P. Snatch
Every 90 seconds, for 12 minutes (8 sets of):
2 P. Snatches @70-80%
NOTES: Only add load it your lifts are mechanically sound. Each athlete, regardless of experience, should focus on technique before load.
For time:
30 Calorie Row
20 Burpee Box Jump Overs (24/20)
10 Snatches (185/125)
Time cap: 7 minutes
NOTES: This one is all gas and no breaks. The nice thing is afterwards you can athletes take a look back to the leaderboards in 2022 and see how their score staked up up against those times. Best times in the world were 2:14 for males and
3:03 for ladies which are insane times. Regardless of that this one is a full out sprint. Hammer the row, crank out the burpee box jump overs as fast as possible, then grip and rip on the barbell. If needed, have athletes modify loading on the Barbell to a weight that is challenging, yet movable for the 10 reps.
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’-10’
3 rounds
40 air squats
30 push ups
20 sit ups
10’-15’
800m run
15’-20’
50/40 cal bike
20’-30’
50 kb swings
50 kb lunges
50 kb sdhp
50 kb goblet squat
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:
10:00 @ Easy Pace (Every 2:00
complete a 10 second burst)
200′ farmers carry
100′ Walking Lunges
NOTES: For today’s Cardio Party, the main pacing for each 10:00 block should be a pace you can hold for 15 minutes. Each 10 minute block will begin with a 10 second burst, and should be at a 90ish percent effort.
The goal is to get your breathing under control as quickly as possible so dial into the cadence of your breath. The SB should be challenging to complete the 200′ unbroken. The walking lunges are meant to be smooth and steady, almost like active recovery.
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
0-2min to complete
10/8 cal Bike
5 Burpees
2-5min to complete
15/12 cal bike
10 Burpees
5-9min to complete
20/15 cal Bike
15 Burpees
9-15min mark to complete
25/20 cal Bike
20 Burpees
Then For time
800m run
25 Box jumps
50 wallballs
25 Box Jumps
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 Sonics
10 bent knee windshield wipers
10 knee rotations
10/10/10 Good Mornings
AMRAP in 14:00
50 Single Arm DB Overhead Lunges (50/35lbs)
100 Double Unders
50 Wall Ball Shots (20/14)
20 Strict 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
Saturday, 3/30 (12-1p)
Join us for our next Yoga session & guided ice baths!
-Use Outdoor Shower
-Bring a Towel & Change of Clothes
-Bring a Yoga Mat
Teams of 2
3 Rounds
50 synchro Lunges
40 Deadlifts 225/155
30 Bar hopping burpees
200 Dubz
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
Saturday, 3/30 (12-1p)
Join us for our next Yoga session & guided ice baths!
-Use Outdoor Shower
-Bring a Towel & Change of Clothes
-Bring a Yoga Mat
7min to complete
3 rounds
10 scorpions
10 prone int/ext rotation
10 Mt. Climbers
10 Banded OH Squats
Barbell warm up
12 Snatch High Pull
9 Muscle Snatch
7 P. Snatches
5 OH Squats
For time 1000m row
15 P. snatches135/95
20 T2B
750m row
10 P. snatches
15 T2B
500m row
5 P. Snatches
10 T2B
Notes/stimulus
***no need to start off fast in this workout. With a descending volume of reps; the wod gets easier the deeper you get in. With that being said you do want to pick up the pace as you get deeper into the smaller rep schemes.
** Conserve your grip on the snatches by going quick singles. Save the tap n go for the later sections.
*T2B break them up sooner rather than later.
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
Saturday, 3/30 (12-1p)
Join us for our next Yoga session & guided ice baths!
-Use Outdoor Shower
-Bring a Towel & Change of Clothes
-Bring a Yoga Mat
8 sets
Every 0:45 sec
100m sprints
Rest 3’
Ascending ladder
1-2-3-4-5-6-7-8-9-10
T2B
Burpee to target
DB step 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
Saturday, 3/30 (12-1p)
Join us for our next Yoga session & guided ice baths!
-Use Outdoor Shower
-Bring a Towel & Change of Clothes
-Bring a Yoga Mat
8’ EMOM
00:15 bike sprint
00:45 rest
Rest 2’
8’ amrap
16 DB snatch
20 air squats
16 DB hang p.clean (6/6)
20 lunges
2’ rest
5 sets
Every 2’
0:20 bike sprint
1:40 rest
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