Late Reminder, No Labor Day Classes or Sessions

Reminding everyone that there are no group classes or personal training sessions on Labor Day. Enjoy the day, do something active. Schedule returns to normal on Tuesday,  September 2nd.

The Workout for August 29th

5 Chin Ups
5 Kb Overhead Squats each side
X 5
5 Handstand (or modified) Push Ups
5 Kb Snatches each side (heavy)
X 5

The Workout for August 28th

Five Rounds

Perform the following as one unbroken set:
5 Double Kettlebell Squats
10 See-Saw Presses
10 Double Kettlelbell Swings
5 Double Kettlebell Cleans
Then...
5 Full Body Attacks (Suitcase, Push Up, Renegade Row, Clean, Squat and Press)

Ladders

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The Workout for August 27th

Double Kettlebell Suitcase 5 x 5
Then...
Agility Ladder (Hopscotch)
10 Burpees
Agility Ladder (Side scissor)
10 Burpees
Agility Ladder (Jumping Jack)
10 Burpees
X 3

Pistol #FxT

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The Workout for August 26th

8 Dips
10 Gladiator Swings each direction
8 Shooters Push Ups
20 Hammer strikes each side
8 Wide Push Ups
200 ft Rack Walk
X 5

Noon #FxT workout

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The Workout for August 25th

5 Snatch Grip Shrugs
5 Snatch Grip High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
X 5
Tabata
20 seconds Squats 10 seconds rest
20 seconds Squat Jumps, 10 seconds rest 
X 8

The Workout for August 23rd

AMRAP 20 MINUTES
5 Barbell Thrusters (Men 95lbs, Women 65lbs)
Run in Place Jump Rope 100 steps

The Workout for August 22nd

10 Rounds
5 Strict Pull Ups
5 Strict Burpees
5 Deck Squats

Lunch time kettlebells #fxt

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The Workout for August 21st

1-2-3-4-5 Hang Power Clean/Front Squat/Alternating Reverse Lunge

5 Overhead Squats
5 Power Snatches
5 Snatch Grip High Pulls
X 5

5-4-3-2-1 Hang Power Clean/Front Squat/Alternating Reverse Lunge

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First workout in almost 2 years. Yea! #fxt

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Performance training #fxt

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The Workout for August 20th

Four Rounds
30 Seconds work/15 seconds rest
One minute rest between rounds

Kb Swing
Plank
Figure 8 w/Hold
Belly Buster
Goblet Squat
Hollow Hold
Swing Flip Squat
Super Plank

The Workout for August 19th

10-9-8-7-6-5-4-3-2-1
Toes to Bar or Knees to Elbows
Dumbbell High Pulls

25 Hammer Drives after each set

Noon group #fxt workout.

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Apparently the ropes are fun. #fxt

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The Workout for August 18th

Front Squat 5 x 5
Deadlift 5 x 5

Then...
One Minute Battle Rope
25 Push Ups
25 Slams
X 4

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If you ever had hopes that burpees would go away you should give them up now!

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The Workout for August 16th

8 Dumbbell Bench Press
8 Dumbbell Snatches
Run to the fence and back (200 yards)
X 4
8 Dumbbell Shoulder Press
8 Dumbbell Swings
100 Mountain Climbers
X 4

The Workout for August 15th

1-2-3 -4-5 TGU each side
2-4-6-8-10 Deck Squats
3-6-9-12-15 Kb Snatches
4-8-12-16-20 Reverse Lunge Swings each side

High Pulls #fxt

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The Workout for August 14th

1 Hip Power Clean/1 Mid Thigh Power Clean/1 Knee Power Clean/1 Below the Knee Power Clean/1 Power Clean X 3

1 Front Squat/1 Hang Clean/1 Clean X 3

1 Clean Pull/1 Deadlift High Pull X 3
x 5

#fxt

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#fxt

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The Workout for August 13th

10-9-8-7-6-5-4-3-2-1

Pull Up

Dip

Burpee

The Workout for August 12th

5 Back Squats x 5

5 Bulgarian Squats x 5 each leg

5 Romanian Deadlifts x 5

5 Single Leg Back Extensions x 5 each leg

 

Hang snatch...if she could only lock out that left elbow.... #fxt

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The Workout for August 11th

10 Alternating Floor Press to Extension
10 Alternating Renegade Rows
X 5
10 Push Ups on Kettlebells
10 Bent Over Kettlebell Rows
X 5
5 Waiters Press each side
5 Outside Cleans each side
X 5

The Workout for August 9th

30 yard Sled Shuttle x 2
Chariot Rope x 50
X 5
Then...
20 Sit Backs/20 Anchored Hip Raises
10 V-Ups/20 Belly Busters
X3

Goblet Squat, nice depth #fxt

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Working on pistols #fxt

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The Workout for August 8th

Tabata-style intervals, 20 aeconds work,10 seconds rest for 10 rounds of each of the following:

Jump Rope
Elliptical machine
Mountain Climbers
Dumbbell Thrusters

JE Fuller guys working the barbells #fxt

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From the way back machine #fxt

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The Workout for August 7th

With an appropriately weighted kettlebell
30 seconds work, 15 seconds rest
Four rounds

High Pull/Snatch/Clean right
High Pull/Snatch/Clean left
Swing/Clean/Squat right
Swing/Clean/Squat left
Snatch/Squat/Press right
Snatch/Squat/Press left
Lunge Chop right
Lunge Chop left
Then...
5-4-3-2-1 TGU

The Workout for August 6th

Four rounds
1000 meter row
10 Shooters Push Ups
20 Kb Hoppers
5 Suitcase Lifts each side

The Workout for August 5th

AMRAP 25 Minutes

5 Pistols each leg
10 Push Ups
20 Squats
100 Jump Rope

The Workout for August 4th

8 rounds, with two dumbbells:

4 Deadlift High Pulls
4 Cleans
4 Snatches
4 Squats
4 Split Jerks
4 Overhead Squats
4 Split Snatches
4 Squat Presses

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We should all have regular sessions with our foam rollers, especially the desk jockeys among us:
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