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
(255)

06/19/2026

Friday 6/19

Prep: 3 Rounds
1:00 Cardio
10 Hollow Body Leg Raises
10 PVC Pass Throughs

Strength
Every 3:00 x 5
20 V-Ups
1:00 Weighted Russian Twist

Metcon:
15:00 AMRAP
2-4-6-8-10-12….
Wall Balls (20/14)
GHD Sit Ups
200m run

06/18/2026

Thursday 6/18

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 Wall Ball Hamstring Curls
*70% on deadlift

Incline DB Rows
4x10

Metcon:
5 RFT
20/17 Cal Row
100’ Farmers Carry (70’s/53’s)
5 Bar Muscle Ups or 5 C2B Pull Ups or 7 Pull Ups or 7 Ring Rows

06/17/2026

Wednesday 6/17

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

Strength:
1)Bench Press Drop Sets x 3 rounds
8x8x max reps
*Start around 70%.

2)DB Incline Bench Press
4x10
Ss/ w
15 EZ Bar Curls

Metcon:
2 Sets
For Total Meters
20 second sprint / Rest 10 seconds
30 second sprint / Rest 15 seconds
40 second sprint / Rest 20 seconds
50 second sprint / Rest 25 seconds
40 second sprint / Rest 20 seconds
30 second sprint / Rest 15 seconds
20 second sprint / Rest 10 seconds

06/16/2026

Tuesday 6/16

Prep: 3 Rounds
1:00 Row or Bike
5 Burpees
10 Light KB Goblet Squats

Strength:
5 Sets
5 Front Squats + 50ft Walking Lunges
*75% on Front Squats

Heel Elevated Back Squats
4x10

Metcon
2:00 AMRAP x 6
12/9 Bike Cals
Max Box Jump Overs (24”/20”)
*Rest 0:30 between AMRAPs

06/15/2026

Monday 6/15

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

Strength:
1)5 Sets
5 Strict Press + 5 Push Presses @ 75%

2)DB Side Raises
4x10
Ss/w
Max Banded Tricep Pushdowns

Metcon:
10:00 AMRAP
10 Handstand Push Ups
10 Strict Pull Ups
10 Burpee to Bar

06/12/2026

Friday 6/12

Prep: 3 Rounds
1:00 Cardio
10 Hollow Body Leg Raises
10 PVC Pass Throughs

Strength
Every 3:00 x 5
20 Knee Raises
1:00 Ab Mat Ups

Metcon:
For Time
100 Dubs
10 Power Cleans
75 Dubs
15 Power Cleans
50 Dubs
20 Power Cleans
*Barbell Weight 135/95

06/11/2026

Thursday 6/11

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

Strength:
Deadlift
1x10 @ 60%
1x8 @ 65%
1x6 @ 70%
2x4 @ 75%

Pendlay Rows
4x10

Metcon:
12:00 AMRAP
6 Box Jumps (30”/24”)
8 Pull Ups
10 Alt. DB Snatches (50/35)

06/10/2026

Wednesday 6/10

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

Strength:
1)Bench Press
1x10 @ 60%
1x8 @ 65%
1x6 @ 70%
2x4 @ 75%

2)Deficit Push Ups
4x12
Ss/ w
Max Barbell Curls

Metcon:
For Time
1000m Row or 2000m Bike
Rest 1:30
5x250m Row or 500m Bike
Rest 1:00

06/09/2026

Tuesday 6/9

Prep: 3 Rounds
1:00 Row or Bike
0:20 Air Squat Hold
10 Light KB Goblet Squats

Strength:
Front Squats
1x10 @ 60%
1x8 @ 65%
1x6 @ 70%
2x4 @ 75%

Heel Elevated Back Squats
4x10

Metcon
2:00 AMRAP x 6
12/9 Bike Cals
Max Back Rack Step Back Lunges (95/65)
*Rest 0:30 between AMRAPs

06/07/2026

Monday 6/8

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

Strength:
1)Strict Press
1x10 @ 60%
1x8 @ 65%
1x6 @ 70%
2x4 @ 75%

2)Plate Front Raises
4x10
Ss/w
Max Standing DB Tricep Extension

Metcon:
3 RFT
20/17 Cal Row
15 Devil Presses (35’s/25’s)
10 Strict Ring Dips

Address

128 S. Main Street
Miami, OK
74354

Telephone

+19182367806

Website

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