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
1000m row
400m run
30 Floor press
20 Push Press
10 bent over 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
2 Rounds
20 Calf raises
20 Toe Raises
10 Knee rotations
10 Baby makers
5 Cal Sprint
1 Wall Climb
Every 4:00 X 5 sets: (20:00)
20 Alt DB Snatches 50/35
15 Box Jump overs 24/20
10/7 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
4 Rounds
2min on: 1min off
A) 8 Burpees
15/12 cal Bike
Max: KB SDHP
B) 8 Burpees
15/12 cal Bike
Max: 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
2 rounds
10 H.R. Push ups
10 Sonics
20 90/90
10 squat to sissy squat
Then
Barbell work
Deadlifts
Clean High Pulls
Muscle Cleans
Power cleans
12 sets:
Bench Press x 3 reps @ 70%
Deadlift x 3 reps @ 70%
Rest 60 seconds between sets
Teams of 2
For time:
12 P. Cleans (155/105 split)
24 Pull-Ups
36 Goblet Squat (24/16)
12 P. Cleans (155/105 split)
24 Pull-Ups
40 Goblet Squat
12 P. Cleans (155/105 split)
24 Pull-Ups
48 Goblet squats
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
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
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
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
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