Five Alarm Athletics Miami

Five Alarm Athletics Miami Monday-Thursday
5:30am
12pm
4:00pm (Kids)
5:30pm
6:30pm Beginner

Friday
5:30am
12pm
5:30pm

Saturday
8am
(253)

07/17/2026

Friday 7/17

Prep: 3 Rounds
1:00 Cardio
10 Ab Mat Sit Ups
10 Bar Kips

Strength
Every 3:00 x 5
20/20 Side Plank Hip Touches
1:00 Elbow Plank

Metcon:
20:00 AMRAP
4 Power Cleans (155/105)
8 T2B
12 Wall Balls (20/14)

07/16/2026

Thursday 7/16

Prep: 3 Rounds
1:00 Row or Bike
10 PVC Good Mornings
10/10 KB Single Arm Upright Row

Strength:
5 Sets
5 Deadlifts + 12 Banded Chin Ups
*70% on deadlift

Incline DB Rows
4x10

Metcon:
10:00 AMRAP
10/7 Cal Row
10 Double KB Deadlifts (70’s/53’s)
10 Burpee Pull Ups

07/15/2026

Wednesday 7/15

Prep: 3 Rounds
1:00 Cardio
10/10 Single Arm KB Floor Presses
20 Banded Pull A Parts

Strength:
1)5 Sets
5 Bench Press + 15 Barbell Curls
*70% of bench press 1rm

2)DB Hex Press
4x10
Ss/ w
Max EZ Bar Curls

Metcon:
For Total Meters
1:00 on / 0:30 off x 8

07/14/2026

Tuesday 7/14

Prep: 3 Rounds
1:00 Row or Bike
10 Walking Lunges
10 Air Squats

Strength:
5 Sets
5 Back Squats + 10/10 KB Split Squats
*70% on Back Squats

Heel Elevated Air Squat Tabata

Metcon
3 RFT
20 Weighted Box Step Ups (50/35) (24”/20”)
400m Run

07/12/2026

Monday 7/13

Prep: 3 Rounds
1:00 Cardio
10/10 Single Arm KB Shoulder Press
15 PVC Pass Throughs

Strength:
1)5 Sets
5 Strict Presses + 10 DB Z Presses
*75% of Strict Press 1RM

2)DB Reverse Flys
4x10
Ss/w
Max Banded Tricep Pushdowns

Metcon:
14:00 EMOM
1)0:45 Row or Bike or Ski
2)0:30 Max Single Arm Devil Presses
*Cal+Presses= Score

07/10/2026

Friday 7/10

Prep: 3 Rounds
1:00 Cardio
10 Ab Mat Sit Ups
10 PVC Pass Throughs

Strength
Every 3:00 x 5
20 Weighted Candlestick Toe Touches
1:00 Heel Overs

Metcon:
3:00 AMRAP x 5
15/12 Cal Row
15 Wall Balls (20/14)
Max GHD Sit Ups

07/09/2026

Thursday 7/9

Prep: 3 Rounds
1:00 Row or Bike
10 PVC Good Mornings
10/10 KB Single Arm Upright Row

Strength:
5 Sets
5 Deadlifts + 10 Reverse Grip Ring Rows
*70% on deadlift

Single Arm DB Rows
4x10/10

Metcon:
12:00 AMRAP
2 DB Snatches
2 Box Jump Overs
20 Dubs or 40 Singles
4 DB Snatches
4 Box Jump Overs
40 Dubs or 80 Singles
6
6
60 or 120
*DB weight 50/35
**Box Height 24”/20”

07/08/2026

Wednesday 7/8

Prep: 3 Rounds
1:00 Cardio
10/10 Single Arm KB Floor Presses
20 Banded Pull A Parts

Strength:
1)5 Sets
5 Bench Press + 15 Plate Pinch Press
*70% of bench press 1rm

2)Deficit Push Ups + Push Ups
3x8/8
Ss/ w
Barbell 21’s (7-7-7)

Metcon:
For Time:
700m Row or 1400m Bike (easy pace)
Rest 1:00
500m or 1000m Bike (moderate pace)
Rest 1:00
500m Row or 1000m Bike (moderate pace)
Rest 1:00
300m Row or 600m Bike (hard pace)
Rest 1:00
300m Row or 600m Bike (hard pace)

07/07/2026

Tuesday 7/7

Prep: 3 Rounds
1:00 Row or Bike
5 Burpees
10 Air Squats

Strength:
5 Sets
5 Back Squats + 50ft DB Walking Lunges
*70% on Back Squats

Heel Elevated Air Squat Tabata

Metcon
10:00 AMRAP
200m Run
5 Squat Cleans (135/95)
10 Pull Ups

07/05/2026

Monday 7/6

Prep: 3 Rounds
1:00 Cardio
10 Pike Push Ups
15 PVC Pass Throughs

Strength:
1)5 Sets
5 Strict Presses + 10 Plate Raises
*75% of Strict Press 1RM

2)DB Side Raises
4x10
Ss/w
15 DB Tate Presses

Metcon:
14:00 EMOM
1)0:45 Row or Bike or Ski
2)0:30 Max KB Swings (53/35)
*Cal+Presses= Score

Address

128 S. Main Street
Miami, OK
74354

Telephone

+19182367806

Website

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