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
2 rounds
100 Synchro Lunges
50 Pull Ups
50 Box jump Over 24/20
100 cal row
50 T2B
50 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
50/40 cal bike
3 rounds
20 push ups
15 ring rows
10 box jump over
1000/800m row
3 rounds
20 air squats
15 v-ups
10 box jump #30/24
50/40 cal bike
Beginning at 0:00 and every 02:30 complete:
2 wall walks
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
:30sec each
•Scorpions
• H.R. Push ups
•Calf Raises
•Toe Raises
•Jumping Jacks
Barbell Work
Every 5:00 x 5 sets:
10 Floor Bench Press (155/105)
10 Power Clean (155/105)
75 Dubz/ 200 single 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
2 rounds
10 90/90
5/5 figure 4 rotations
10 Baby Makers
5 Squat to Sissy Squat
2 rounds
20 PVC Pass through
10 Upward Downward Dog
5 inchworm
Barbell warmup
Complex
Every 1:15 x 10 sets: (12:30)
1 P Snatch + Overhead Squat
*building to a heavy complex
For Completion
For time:
5-6-7-8-9-10-9-8-7-6-5
Overhead Squat (95/65)
100m run after each set
NOTES: This couplet is intended to challenge your self-awareness and pacing. Choose a moderately light overhead squat weight that enables you to complete each set unbroken. Run as fast as you can but not so fast that you need to break up the squat sets or rest before picking up the barbell. Target time 20ish minutes
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 2’ for 10’
18/13 cal bike sprinting
Rest 2’
8’ amrap
15 kbs
15 teepee push ups
15 goblet squats
Rest 2’
3 rounds
200m farmers carry
10 cal bike
200 ft front rack carry
10 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
2 rounds
6 cals
10 dive bombers
20 Mt Climbers
5 Hang Snatch High Pulls
5 Hang Muscle Snatch
5 Hang P. Snatch
20RFT:
12/9 Calories
9 Air Squats
6 Hang P. Snatch (75/55)
NOTES: Today’s workout is all about pacing. It’s a 20 round work out, so going really hard on the first couple of rounds would not be the brightest idea. This workout should have almost a “Cindy” feel to it where you can always keep going no matter what. Facing on the machine should be such that you can get off and immediately perform nine air squats. And the pacing on the air squats should be such that you can immediately pick the barbell up and perform six hang snatches unbroken. Get into the zone and find your flow state and this one.
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
16 DB snatch
20 t2b
B- 400m run
16 DB hang c&j
20 DB box 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
For time: teams of 3
60 Bar Muscle-Up
240 Burpees to a target
60 HSPU
*1 partner always on the bike working on 300cal. While the other 2 partners will work on the reps. One person working at a 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
-500/400m row
5 rounds
15 wall balls
15 burpees
– 500/400m row
3 rounds
20 medball lunges
15 burpee to target
– 500/400m row
Beginning at 00:00 and every 03:00 complete 12 kb sdhp
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
15/15 Bend and extend
15 V ups
100m run
(8min to complete)
then
10 Tempo Front Squats
5 sets: (20:00)
2:00 ON / 2:00 OFF
400m Run
AMRAP Toes to Bar
NOTES: The pace is meant to be pushed on each run so you can give yourself as much time as possible to perform Toes to Bar.
Scale the distance of the run to give yourself AT LEAST 20 seconds on the pull-up bar. Work hard and have fun today.
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