FxT Workout December 30th 2016

5 Turkish Get Ups each side
100 Jump Rope
× 6

FxT Workout December 28th 2016

8 Trap Bar Deadlifts x 5
Then...
Inchworm to push up rotation x 5
Rev. Lunge R/Rev. Lunge L/2 Squat Jumps x 5
Run up and down the stairs twice
× 5

FxT Workout December 27th 2016

With a barbell complete the following sequence without putting the barbell down.
6 Presses
6 Bent Rows
6 Squat Presses
6 Hang Power Cleans
6 Front Squats
6 Clean Grip High Pulls
Rest two minutes and repeat, six rounds total.

FxT Workout December 22nd 2016

12-11-10-9-8-7-6-5-4-3
Dumbbell Cleans
Burpees

FxT Workout December 19th 2016

10 Dips
10 Squat Jumps
× 5
15 Bench Dips
10 Broad Jumps
× 5
10 Plyo Push Ups
10 Jump/ Switch Lunges
× 5
Then
Tabata staircase run.

FxT Workout December 16th 2016

10 Hang Power Snatch
Row 250 meters
× 8

FxT Workout December 15th 2016

10 Dumbbell Cleans
20 Russian Twists
20 Walking Lunges
10 Get Up Sit Ups
10 Step Ups
10 Anchored Hip Raises
10 Reverse Lunges
10 Ab Wheel
× 5

FxT Workout December 14th 2016

15 Kettlebell Snatches each arm
15 Mountain Hopper Push Ups
X 5
Then...
Tabata
Slam/Burpee

FxT Workout December 12th

10-9-8-7-6-5-4-3-2-1
Pull Ups
Dips

Then...

10 Tap Squats
10 Squat Thrusts
10 Chest to Floor Push Ups
10 Squat Jumps
10 Burpees
×5

FxT Workout December 9th 2016

With two Dumbbells
6 Press
6 Upright Row
6 Renegade Row Push Ups
6 Shoulder Squats
6 Snatches each side
6 Squat Presses
20 calories on the airdyne
× 6

FxT Workout December 8th 2016

15 Power Cleans
15 Ab Wheel
X 6

FxT Workout December 7th 2016

45 seconds work, 15 seconds rest

Alternating Superstar Press
Jumping Ring Pull Ups
Wall Ball
Medicine Ball Slams
Airdyne,  max calories

Five rounds, one minute rest between rounds

FxT Workout December 6th 2016

10 Kettlebell Combo Swings (alternate one Russian swing with one American Swing).
Goblet Walk up and down the stairs twice.
× 5
20 Figure 8's with extended hold
40 Walking Lunges
× 5
Tabata Mountain Climber/ Hopper

FxT Workout December 5th

Row 250 meters
15 Push Ups
15 Squat Jumps
× 8

FxT Workout December 1st 2016

6 Hang Power Clean
6 Hang High Pull
6 RDL
6 Power Clean
6 Front Squat
6 Snatch Grip DLHP
X 6

FxT Workout November 30th 2016

15 DLHP
15 Burpees
Row 15 calories
X 7

FxT Workout November 29th 2016

10-9-8-7-6-5-4-3-2-1
Double Kettlebell Cleans
Push Ups on Kettlebells
Double Kettlebell Squats
Dips

FxT Workout November 28th 2016

15 Dumbbell Snatch each side
20 Modified Pull Up
50 Mountain Clinbers
20 Squat Jump
×5

FxT Workout November 23rd 2016

Airdyne: 45 seconds @65 rpm, 15 second all out sprint × 10
Then...
Kb Thruster 12-11-10-9-8-7-6-5-4-3
25 Hammer Drives
Then...
Tabata: Rowing

FxT Workout November 22nd 2016

5 Hang Power Cleans on the minute for 10 minutes
Then...
15-12-9-6-3
Pull Ups
American Swings
Burpees

FxT Workout November 21st 2016

5 Trap Bar Deadlifts, increase weight each set
10 Dips
×5
5 Leg Press with a pause
20 Push Ups (weighted if necessary)
×5
Then...
Row 2000 meters

FxT Workout November 18th 2016

21-18-15-12-9-6-3
Pull Ups
Thrusters
15 calories on the airdyne

FxT Workout November 17th 2016

Bench Press 10-9-8-7-6-5-4-3-2-1
Row 250 Meters each round

FxT Workout November 16th 2016

10 Suitcase Box Squats then Farmer's walk up and down the stairs.
× 5
1 Goblet Squat+1 Reverse Lunge each leg
2 Goblet Squat+2 Reverse Lunge each leg
3 Goblet Squat+3 Reverse Lunge each leg
4 Goblet Squat+4 Reverse Lunge each leg
5 Goblet Squat+5 Reverse Lunge each leg
× 5
Tabata Squat Jumps

FxT Workout November 15th 2016

6 Dips
6 Pistols each leg
6 Pull Ups
6 Single Leg Back Extensions each leg
6 Toes-to-Bar
6 Burpees
×6

FxT Workout November 14th 2016

Tabata Barbell Complex
Five rounds, one minute rest between rounds.

20 seconds work 10 seconds rest
Deadlift
Bent Row
Hang Power Clean
Push Press
Front Squat
Push Up

FxT Workout November 10th 2016

10 Modified Pull Ups
10 Pistols each side
10 Super Planks
10 Hollows
Run up and down the stairs 3 times
× 5

FxT Workout November 9th 2016

10 Double Kettlebell Cleans
10 Hanging Knee Raises
× 5
20 Kettlebell Swings
10 Ab Wheel Rollouts
× 5

FxT Workout November 8th 2016

Sled Walk 200 ft
7 Hang Power Clean & Push Press
X 7

FxT Workout November 7th 2016

10 Dumbbell DLHP w/extension
20 Advanced Bird Dogs
X 4
20 Renegade Rows
20 Slams
X 4
Tabata One Hand Dumbell Snatch - 12 rounds

FxT Workout November 4th 2016

With two kettlebells:
10-9-8-7-6-5-4-3-2-1
Bench Press
Clean
Front Squat
Bent Row

FxT Workout November 3rd 2016

10 Trap Bar Deadlifts
20 Push Ups
×5
Then...
40 seconds work, 20 seconds rest
Battle Rope
Double Kettlebell Cleans
Medicine Ball Slams
Plank
×5

FxT Workout November 1st 2016

On the minute for 10 minutes:
1 Clean+5 Thrusters
Then
On the minute for 10 minutes:
5 Power Snatches

FxT Workout October 31st 2016

5 Deadman Burpees
10 Hollows
10 Grave Diggers
Weighted Zombie Walks
Deadman Carry
× 6

FxT Workout October 28th 2016

20 Calorie Row
20 Dumbbell Snatches each arm
20 Medicine Ball Slams
X 5

FxT Workout October 27th 2016

10 Dips
30 Russian Twists
X 5
10 Shooters Push Ups
10 Anchored Leg Raises
X 5
10 Deck Squats
15 Swings
X 5

FxT Workout October 26th 2016

14-12-10-8-6-3
Hang Cleans
Burpees
53 Mountain Climbers after each set

FxT Workout October 25th

10 Pull Ups
10 Dumbbell Presses
X 5
10 Upright Rows w/dumbbells
20 Bench Dips
X 5

Tabata Airdyne

FxT Workout October 24th 2016

5 Step Ups w/Kb's in rack position each leg
5 Kb Front Squats
5 Reverse Lunges with Kb's in rack position  each leg
X 5

Then...
Tababta Rower

FxT Workout October 21st 2016

5 Turkish Get Ups each side
10 Hang Power Cleans
15 Squat Presses
× 5

FxT Workout October 20th 2016

Row 300 meters
15 Back Extensions
X 4
100 Jump Rope
10 Inchworms
X 4

FxT Workout October 19th 2016

10-9-8-7-6-5-4-3-2-1
Trap bar Deadlift
Db Bench Press
Db Snatch each arm  with one bench press Db.

FxT Workout October 18th 2016

1 Hang Power Clean + 2 Front Squats × 5
10 Burpees
Run to the fence and back  (200 meters)
X 5

FxT Workout October 17th 2016

25-20-15-10 Kettlebell Swings
15-12-9-6 Kettlebell Press each arm
15-12-9-6 Pull Ups
Then
1) Tabata Row
2) Tabata Airdyne

FxT Workout October 14th

6 Deadlift
6 Push Press
X 5
6 Overhead Squat
12 Push Ups
X 5
6 Single Leg Back Extensions each leg
8 Shooter's Push Ups
Then...
Tabata Power Clean

FxT Workout October 13th 2016

21-18-15-12-9-6-3
Db Cleans
Slams
20 Calories Airdyne @70rpm

FxT Workout October 12th 2016

10 Pull Ups
10 Deck Squats
X 4
10 Body Rows
10 Goblet Squats
X4
10 Ab Wheel
20 Swings
X 4

FxT Workout October 11th 2016

8 Incline Bench Press
100 Jump Rope
12 Dips
300 meter row
X 5

FxT Workout October 10th 2016

6 Power Clean & Press/Squat Press
6 Front Rack Reverse Lunges
6 Hang Cleans
6 Upright Row/Deadlift High Pull
X 6

FxT Workout October 7th 2016

21-18-15-12-9-6-3
Deadlift High Pulls
Squat Press

FxT Workout October 5th 2016

8 Bench Press
8 Hang Power Cleans
X 5
15 Calories Airdyne
12-11-10-9-8-7 Burpees

FxT Workout October 4th 2016

5 x 5 Trap Bar Deadlifts
Then...
10 Pull Ups
8 Deadlift to Row w/kb
10 Seated Rows
10 Upright Rows
X 5

FxT Workout September 29th 2016

40 seconds work, 20 seconds rest
5 Rounds:

Alternating Superstar Push Press
Dumbbell Cleans
Mountain Climbers
Plank
Rowing

FxT Workout September 28th 2016

0ne Minute Airdyne @65 rpm
25 American Swings
X 10

FxT Workout September 27th 2016

6 Deadlifts
10 Dips
X 5

12 Back Extensions
8 Dumbbell Bench Press
X 5

FxT Workout September 26th 2016

10 Hang Power Cleans
Up and the stairs five times
X 5

FxT Workout September 23rd 2016

10 Inchworms
10 Ab Wheel
20 Superman
10 Hollow Raises
10 Hip Raises
60 seconds on the Airdyne @65rpm
X 5

FxT Workout September 23rd 2016

10 Inchworms
10 Ab Wheel
20 Superman
10 Hollow Raises
10 Hip Raises
60 seconds on the Airdyne @65rpm
X 5

FxT Workout September 21st 2016

12-11-10-9-8-7-6-5-4-3
Pull Ups
Burpees
Barbell Squat

FxT Workout September 20th 2016

8 Bench Press
5 Kb Snatches each hand
X 5
5 Kb Press/10 Swings each hand
X 5
Tabata Push Ups

FxT Workout September 19th 2016

6 Snatch Grip Deadlift
6 Snatch Grip Deadlift High Pull
6 Muscle Snatch
6 Overhead Squat
X 6

6 Hang Muscle Clean
6 Front Squat
6 Push Press
X 6

FxT Workout September 16th 2016

8 Leg Press
20 Belly Busters
8 Front Squats
10 Hip Raises
8 Pistols
10 Sitbacks
30 Walking Lunges
10 Inchworms
X 4

FxT Workout September 15th 2016

5 minutes on the Airdyne with a 15 second sprint at the end of each minute
20 Push ups
10 Pull Ups
X 5

FxT Workout September 14th 2016

3 TGU w/dumbbell each side (Men 30 lbs, Women 20 lbs, scale to ability)
6 Deadlifts @ 80% max
X 5
9 Hang Power Snatches (Men 95 lbs, Women 65 lbs, scale to ability)
9 Squat Presses (Men 95 lbs, Women 65 lbs, scale to ability)
X 5

FxT Workout September 13th 2016

10 rounds of the following:
Row 2 minutes on, 2:00 off. During the break perform 10 Burpees.

Fxt Workout September 12th 2016

12-11-10-9-8-7-6-5-4-3-2-1
DLHP w/Dumbbells
Dumbbell Bench Press
Dumbbell Bent Row
Squat Press

FxT Workout September 8th

15 Hang Power Snatches
15 Slams
×5
10 Cleans
10 Burpees
×5

FxT Workout September 7th

6 Hang Power Cleans
6 Dips
6 Upright Rows
6 Push Press
6 Bent Row
6 Split Jerks
6 Pull Ups
6 Hindu Push Ups
× 6

FxT Workout September 1st 2016

6 Deadlifts
20 Push Ups on the barbell
× 6

FxT Workout for August 31st 2016

10 Front Squats
5 Turkish Get Ups
× 5

FxT Workout August 30th 2016

15 Modified Pull Ups
25 American Swings
15 Burpees
X 5

FxT Workout August 29th 2016

12-11-10-9-8-7-6-5-4-3-2-1
Dumbell Bench Press
Dumbbell Cleans
Then...
Tabata DLHP w/dumbbells

FxT Workout August 26th 2016

Row 25 calories
25 Push Ups
25 Ab Wheel rolls
X 5

FxT Workout August 25th 2016

RDL/Hang High Pull/Hang Clean ×5
Push Press/Squat Press/Split Jerk ×5
DLHP/Power Clean/Clean ×5
×5

FxT Workout August 24th 2016

50-40-30-20-10
Kettlebell Swings
Slams
Wall Ball
Belly Busters

FxT Workout August 23rd 2016

Airdyne 1 minute at 80 rpm
8 Pull Ups
8 Dips
X 10

Fxt Workout August 22nd 2016

With two Kettlebells:
6 Deadlift High Pulls
6 Swings
6 Cleans
6 Front Squats
Farmer's Walk up and down the stairs.
X 6
Then...with a single Kettlebell:
Snatches
30 second work, 20 seconds rest,10 rounds, alternating hands each interval

FxT Workout August 19th

7 Hang Power Snatch
35 Sledge Hammer Drive
× 8

FxT Workout August 18th 2016

15-13-11-9-7-5-3
Dumbbell Thrusters
Dumbbell Squat Thrusts
Double Dumbbell Swings

Then...

Tabata: Dumbbell DLHP

FxT Workout August 17th 2016

Turkish Get Up 5-4-3-2-1 each side
25 Pull Ups
Turkish Get Up 4-3-2-1 each side
20 Pull Ups
Turkish Get Up 3-2-1 each side
15 Pull Ups
Turkish Get Up 2-1 each side
10 Pull Ups
Turkish Get Up 1 each side
5 Pull Ups

FxT Workout August 16th 2016

10-9-8-7-6-5-4-3-2-1 Power Cleans
15 Calories on the Rower after each set

FxT Workout August 15th 2016

5 Barbell Squats
8 Dips
20 Swings
X 8

Tabata Push up/Squat Jump

FxT Workout August 11th 2016

Burgener Clean Warmup
With an empty bar:
3 Clean Pull
3 Clean High Pull
3 Muscle Clean
3 Press
3 Hang Power Clean
3 Hang Clean
X 2
Then...
5 (Clean/Hang Power Clean) × 5

5 (Clean Pull/DLHP/Muscle Clean) × 5

FxT Workout August 9th 2016

Every minute for 20 minutes do the following:
2 Snatch Grip High Pulls
2 Hang Power Snatches
2 Overhead Squats
Then...
Every minute for 10 minutes do the following :
3 Snatches

FxT Workout August 8th 2016

5 Modified Handstand Push Ups
15 Step Ups each leg
X 5
15 Triceps Dips
15 Bulgarian Squats
X 5

Max effort Row, 1500 meters

FxT Workout August 5th 2016

10 Alternating Suitcase lifts
100 Ft. Farmer's Walk each hand
X5

5 Turkish Get Ups each side
200 Ft. Goblet Carry
X 5

FxT Workout August 4th 2016

5 Overhead Squats
8 Pull Ups
10 Floor Wipers
X 10

FxT Workout August 3rd 2016

10-9-8-7-6-5-4-3-2-1
Bench Press increase weight each set
Deadlift High Pull 65% of max clean

Run up and down the stairs 5 times after each set

FxT Workout August 2nd 2016

8 Leg Press
12 Reverse Hypersensitivity
30 Walking Lunges
12 Back Extensions
X 4

12 round Tabata, Air Squat/Alternating Lunge

FxT Workout August 1st 2016

5 Power Cleans OTM for 10 minutes @75%
Then...
10 Pull Ups
100 Jump Rope

FxT Workout July 29th 2016

21-18-15-12-9-6-3
Dumbbell Squat Press
Ab Wheel
Dumbell Deadlift High Pull
Medicine Ball Slam

FxT Workout July 28th 2016

6 Bench Press
6 Pullovers
Airdyne 20 calories
X 6

FxT Workout July 27th 2016

4 Deadlifts
12 Burpees
X9

FxT Workout July 25th 2016

Five Rounds

Without putting the bar down:
5 Front Squat/5 Press
4 Front Squat/4 Press
3 Front Squat/3 Press
2 Front Squat/2 Press
1 Front Squat/1 Press
Then
Row 500 meters

FxT Workout July 20th 2016

21-18-15-12-9-6-3 Dumbbell Snatches each arm
42-36-30-24-18-12-6 Slams

The Workout for July 19th

20 Push Ups
Row 200 meters
X 10

FxT Workout July 18th 2016

7 Power Cleans
Run two laps around the stairs ( or run 150 meters and do 20 walking lunges twice)
X 7

Fxt Workout July 15th 2016

6 Barbell Squats x 6

6 Bulgarian Squats each leg x 6

6 Weighted Step Ups each leg x 6

6 Weighted Reverse Lunges each leg x 6

FxT Workout July 14th 2016

12 Pull Ups
12 Lateral Raises
10 Airdyne Calories
X 5

12 Bent Rows
12 Front Raises
10 Airdyne Calories
X 5

FxT Workout July 13th 2016

10-9-8-7-6-5-4-3-2-1 Deadlifts @75%
20 Slams after each set

FxT Workout July 12th 2016

10 Dumbell Snatches
10 Overhead Walking Lunges
On the right
10 Dumbbell Snatches
10 Overhead Walking Lunges
On the left
100 Jump Rope
X 5

FxT Workout July 11th 2016

12 Incline Bench Press
12 Pull Ups
X 5
12 Weighted Push Ups
12 Upright Rows
X 5
40 Strokes on the rower
20 Bench Dips
X 5

FxT Workout July 7th 2016

8 Barbell Floor Press
8 Reverse Grip Bent Rows
X5
8 Dips
8 Body Rows
X5
8 Push Press
8 Upright Row
X5

FxT Workout July 6th 2016

8 Kb Front Squats
15 DBL Swings
X 5
OTM 15 minutes
5 Overhead Squats
X 5

FxT Workout July 5th 2016

10-9-8-7-6-5-4-3-2-1
Clean Thruster
Pull Up

FxT Workout July 1st 2016

5(Deadlift+RDL+Lift-Off)
5 Front Squats
X 5

10 Back Extensions
30 Air Squats
X 5

FxT Workout June 30th

5 Snatches
5 Hang Power Snatches
5 Muscle Snatches
5 Overhead Squats
5 Snatch Grip Deadlift High Pulls
X 6

FxT Workout June 29th 2016

8 Db Bench Press
8 Db Bent Row
X 5

8 Db Press
8 Db Upright Row
X 5

8 Dips
8 Pull Ups
X 5

FxT Workout June 28th 2016

3(Hang Power Clean&Jerk+Squat Press+Split Jerk)
60 second max calories on the rower
X 10

Today's FxT Workout June 27th 2016

5 Box Squats/5 Good Mornings
10 Leg Press/10 Back Extensions
10 Goblet Squats/20 Swings
X 5
Then...
Tabata Ab Wheel

Today's FxT Workout June 24th 2016

10 Pull Ups

100 Jump Rope

X 8

Today's FxT Workout June 23rd 2016

6 Deadlift @80%

20 Burpees

X6

Today's FxT Workout June 22nd 2016

6 Power Snatch @80%

6 Overhead Squats

Row 250

X 6

Today's FxT Workout June 21st 2016

6 Bench Press @80%

50 Hammer Drives

X 6

Reminder: No Workout's on June 20th 2016

No classes or sessions today, everything  resumes as normal on Tuesday.

Today's FxT Workout June 17th 2016

4 Hang Cleans every minute for 20 minutes

Today;s FxT Workout June 16th 2016

1 2 Pull Ups

20 American Swings

Run to the fence and back

X 6

Today's FxT Workout June 15th 2016

6 Deadlifts

6 Front Squats

X5

10 Back Extension

10 Leg Press

X5

Today's FxT Workout June 14th 2016

15-12-9-6-3

Power Snatch

Snatch High Pull

Row 500 meters

Today's FxT Workout June 13th 2016

8 Db Bench

8 Db Clean

X 5

8 Db Press

8 Db Snatch

X 5

Today's FxT Workout June 10th 2016

Power Cleans

Dips

10-1

Today's FxT Workout June 9th 2016

5 Back Squat

10 Squat Jumps

X 5

Then...

30 seconds work/ 15 seconds rest Swings/Planks

X16

Today's FxT Workout June 8th 2016

12-11-10-9-8-7-6-5-4-3-2-1

Pull Ups

Push Press

Burpee

Today's FxT Workout June 7th 2016

5 RDL

5 Lift Offs

5 Deadlifts

15 Cals Airdyne

X 5

Today's FxT Workout June 6th 2016

(2 Floor Muscle Snatch+2 Hang Power Snatch) x 3

5 Snatch High Pulls

5 OHS

X 5

Today's FxT Workout June 3rd 2016

5-4-3 Db Bench X 5

10 Push Ups after each set

12 round Tabata row

Today's FxT Workout June 2nd 2016

5 Box Squat

10 Leg Press

30 Walking Lunges

X 5

Tabata Burpees

Today's FxT Workout June 1st 2016

5 Cleans

5 Bent Rows

5 RDL

5 Hang High Pulls

10 Rollouts

X 6

Today's FxT Workout May 31st 2016

Scale and/or patriton according to ability

“Murph”

Run one mile

100 Pull Ups

200 Push Ups

300 Squats
Run one mile

Today's FxT Workout May 30th 2016

5 Deadlift

15-13-11-9-7-5-3 Thrusters

Today's FxT Workout May 27th 2016

5 Hang Power Snatches

20 Calories Airdyne

X 6

Today's FxT Workout May 26th 2016

Eight rounds of:

Every three minutes with two kettlebells perform this circuit

5  Kb Press

10 Swings

10 Kb Push Ups

5 Cleans

5 Snatches

Today's FxT Workout May 25th 2016

3 Hang Cleans

2 High Pulls

1 Power Clean

OTM x 20

Tabata Row

Today's FxT Workout May 24th 2016

5 Front Squat

10 Back Extension

X 5

5 Pistols each leg

5 SLDL each leg

X 5
10 Squat Jumps
10 Heavy Swings
X 5

Today's FxT Workout May 23rd 2016

10 Pull Ups

Sled

5-4-3-2-1 TGU

Today;s FxT Workout May 20th 2016

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

Burpee 20-18-16-14-2-10-8-6-4-2

Today's FxT Workout May 19th 2016

3 Snatch Pulls

3 High Pulls

3 Power Snatch

3 OHS

Run to the fence and back

X8

Today's FxT Workout May 18th 2016

8 Barbell Bench Press

Row 500 meters

x5

Today's FxT Workout May 17th 2016

Clean 5x5

Then...

15-12-9-6-3

Mod Pull Up

Swings

Today's FxT Workout May 16th 2016

3-2-1 Squat x 5

Then

50 Hammer Dr

10 Push Ups

X5

Today's FxT Workout May 13th 2016

6 Hang High Pulls
6 Hang Power Cleans
6 Push Press
6 Front Squats 
6 Bent Rows
6 Hang Cleans
X 6

Today's FxT Workout May 12th 2016

10 Inchworms
10 Pull Ups
10 Back Extensions
X 5

Then...

Hammer Drives 30 seconds on, 30 seconfs off x 10

Today's FxT Workout May 11th 2015

5 Suitcase Lifts each side
20 Hand to Hand Swings
5 Kettlebell Clean and Split Jerks each side
X5
Then...
Tabata Airdyne, 12 rounds.

Today's FxT Workout May 10th 2016

21-18-15-12-9-6-3
Deadlift High Pull, snatch grip
Burpees

Today's FxT Workout May 9th 2016

20 Calorie Row
20-18-16-14-12-10-8-6 DB Squat Press

Today's FxT Workout May 6th 2016

15 American Swings
Run up and down the stairs five times
X 10

Today's FxT Workout May 4th 2016

Push the sled
10-9-8-7-6-5-4-3-2-1 Pull ups

Today's FxT Workout May 3rd 2016

Four rounds With a Kettlebell:
10 Figure 8's
10 Slingshots each direction
10 Figure 8's with a hold
10 High/Low Slingshots each direction
10 High Pull/ Snatches each hand
20 Russian Twists

Today's FxT Workout May 2nd 2016

6 Front Box Squats
10 Parallette Dips
X 5

10 Reverse Goblet Lunges each leg
10 Shooter's Push Ups
X 5
Then...
Tababta Squats

Today's FxT Workout April 28th 2016

50 Swings
50 Hammer Drives
5 TGU
X 5

Today's FxT Workout April 26th 2016

Row 1000-800-600-400-200
Thrusters 10-8-6-4-2
Pull Ups 10-8-6-4-2
Dips 10-8-6-4-2

Today's FxT Workout April 27th 2016

5 Squat Press
5 DLHP
5 Cleans
5 Renegade Rows
5 Hopper Push Ups
5 Runs up and down the stairs
X 5

Today's Fxt Workout April 25th 2016

8 Hang Muscle Cleans
8 Bench Press @80% x 5
20 Medicine ball Slams
X 5
5 Overhead Squats
10 Side to side slams
X 5

Today's FxT Workout April 22nd 2016

5 Turkish Get Ups
10 Kettlebell Front Squats
25 Kettlebell Swings
X 5

Today's FxT Workout April 21st 2016

5 Hang Muscle Cleans
5 Upright Rowa
10 Push Ups
X 10
Then...
10 Floor Presses
10 Floor Wipers
X5

Today's FxT Workout April 20th 2016

500 meter row, maximum effort
Rest two minutes.
X 5

Today's FxT Workout April 19th 2016

30 seconds work, 15 seconds rest
Swing
Push Up
Swing
Modified Pull Up
Swing
Squat Jump
Swing
Burpee
5 Rounds, one minute rest between rounds

Today's FxT Workout April 18th 2016

5 Hip Thrust
5 RDL
X 5
5 Good Morning
5 Reverse Hypers
Then...

10 Round Tabata on the Airdyne, arms only

Today's FxT Workout April 15th 2016

10 Burpees
30 Hammer Strikes
Run to the fence and back (200 metes)
X 6

Today's FxT Workout April 14th 2016

6 Snatch Grip DLHP
6 Hang Power Snatch
6 OHS
6 Hang Power Cleans
6 Push Press
X 6
Then...
6 Clean Thrusters
10 Barbell Rollouts
X 5

Today's FxT Workout April 13th 2016

50-40-30-20-10 Kettlebell Swings
20-16-12-8-4 Kettlebell Snatches
5-4-3-2-1 Turkish Get Ups

Today's FxT Workout April 11th 2016

With two dumbbells:
8 RDL
8 Cleans
8 Squats
8 DLHP
8 Snatched
8 Squat Presses
X 6

Today's FxT Workout April 7th 2016

Row 500 Meters
25 Push Ups
X4
Then...
Row 250 Meters
10 Burpees
X4

Today's FxT Workout April 6th 2016

Four Rounds of the following
6 Deadlift High Pull/6 Hang Power Clean
5 Deadlift High Pull/5 Hang Power Clean
4 Deadlift High Pull/4 Hang Power Clean
3 Deadlift High Pull/3 Hang Power Clean
2 Deadlift High Pull/2 Hang Power Clean
1 Deadlift High Pull/1 Hang Power Clean
10 Pull Ups

Today's FxT Workout April 5th 2016

10-9-8-7-6-5-4 Dips (Weighted if necessary )
21-18-15-12-9-6-3 Kb Snatches each side
20-20-20-20-20-20-20 Russian Twists

Today's FxT Workout April 4th 2016

8 rounds of:
20 Calories on the Airdyne for time.
If your time is less than 60 seconds do 10 burpees
If your time is more than 60 seconds do 20 burpees

Today's FxT Workout April 1st 2016

1-2-3-4-5 Turkish Get Up ladder

Then...

10 Kettlebell Lunge Chops each sie
10 Kettlbell Bent Rows each side
10 Kettlebell High Pulls x each side

Then...

5-4-3-2-1 Turkish Get Up ladder

Today's FxT Workout March 31st 2016

5 Power Cleans/5 Front Squats
X 5
Then...
40 Alternating Hammers
10 Kettlebell Snatches each side
20 Hammer Drives
20 American Swings
X 5

Today's FxT Workout March 30th 2016

10 Kettlebell Push Press each arm
10 Rower Pikes
20 Slams
X 5
Then...

Tabata
20 seconds work/10 seconds rest X 10 on the Rower.

Today's FxT Workout March 29th 2016

25 Calories on the Airdyne
8 Deadlifts @70%
X6

Today's FxT Workout March 28th

10 Dumbbell Bench Press
10 Pull Ups
Run to the fence and back (200 meters)
X 5

10 Bench Dips
10 Modified Chin Ups
Run the stairs twice
X 5

Today's FxT Workout March 25th 2016

Five rounds

Row 500 meters
10 Deck Squats
10 Ab Wheel rollouts
10 Toes-to-Bar

Today's FxT Workout March 24th

With two dumbbells:
6 Renegade Rows each side
6 Hindu Push Ups on the dumbbells
6 High Pulls
6 Cleans
6 Snatches
6 Squat Presses
X 6

Today's FxT Workout March 23rd

21-18-15-12-9-6-3
Swings
Slams
Push Ups

Today's FxT Workout March 18th 2016

Front Squat 10-9-8-7-6-5-4-3-2-1
Dips 10-9-8-7-6-5-4-3-2-1
25 Hammer Drives each round

Today's FxT Workout March 16th 2016

6 Power Clean and Push Press
6 RDL
6 Hang High Pulls
6 Hang Power Cleans
6 Push Presses
X 6

Today's FxT Workout March 15th 2016

10 Inchworms
10 Modified Pull Ups
10 Reverse Lunges each side
X 5

Tabata Squat Jumps

Today's FxT Workout March 14th 2016

15 Calories on the Airdyne
15 Dumbbell Squat Presses
15  Burpees
X 6

Today's FxT Workout March 9th 2016

Swing/Clean & Press x 5
10 Get Up Sit Ups
X 5

High Pull/Snatch/Clean x 5
5 Half Get Ups each side.
X 5

Today's FxT Workout March 8th 2016

300 Meter Row
10 Dips
10 Overhead Squats
X 5

Today's FxT Workout March 7 2016

10-9-8-7-6-5-4-3-2-1
Clean Thrusters
Toes-to-Bar

Today's FxT Workout March 4th 2016

10 Hindu Push Ups
10 Kettlebell Snatches each side
10 Inchworms
100 Jump Rope
X 5

Today's FxT Workout March 2nd 2016

12-11-10-9-8-7-6-5-4-3-2-1
After each set do one of the following:
15 Calories on the Airdyne
Or
15 Calorie Row
Or
60 seconds on the Elliptical

Today's FxT Workout February 29th 2016

10 Kettlebell Thrusters
10 Pull Ups
9 Over the bar Burpees
X 5

Today's FxT Workout February 26th 2016

5 Turkish Get Ups each side
5 Full Body Attacks w/dumbbells
20 Kettlebell Swings
X 5

Today's FxT Workout February 25th 2016

With two dumbbells

6 Deadlifts
6 Cleans
6 Presses
6 Squats
6 Snatches
6 Upright Rows
6 Squats Pressed
6 Deadlift High Pulls
X 6

Today's FxT Workout February 24th 2016

Roll the dice, then perform the exercise that corresponds to the number on the dice.

  

 20 Bench Dips   10 Burpees    10 Pull Ups     20 Kb Swings  25 Cal Rower    25 Cal Airdyne

Today's FxT Workout February 23 2016

5 Power Clean
5 Front Squats
20 (weighted) Push Ups
Run to the fence and back
X 5
Then...
Tabata Deadlift High Pull/Burpee

Today's FxT Workout February 22nd 2016

20 Swings
10 Ab Wheel rollouts
X 10

Today's FxT Workout February 19th 2016

12 Db Bench Press
6 Power Cleans
Row 400 meters
X 5

Today's FxT Workout February 18th 2016

10 Overhead Squats
20 Medicine Ball Slams
X 5

10 Floor start Muscle Snatches
20 Wall Ball
X 5

Today's FxT Workout February 17th 2016

10 Mountain Hoppers
10 Advanced Bird Dogs
10 Ab Wheel rollouts
10 Plank Rotations
10 Superman raises
Run to the fence and back (200 meters)
7 rounds

Today's FxT Workout February 16th 2016

10-9-8-7-6-5-4-3-2-1
Pull Up
Front Squat
Burpee

Today's FxT Workout February 15th 2016

30 seconds work, 15 seconds rest, 4 rounds
With a Kettlebell

Swings
Shooter's Push Ups
Goblet Squats
Clean and Press right
Clean and Press left
One Armed Bent Row right
One Armed Bent Row left
Snatch right
Snatch left

Today's FxT Workout February 11th 2016

10-9-8-7-6-5-4-3-2-1
Cleans
Burpees
Modified Pull Ups

Today's FxT Workout February 10th.2016

50' Sled Push/Pull
5 Toes to Bar
X 10

Today's FxT Workout February 9th 2016

5 Hang Snatch
7 Pull Ups
5 Snatch Grip High Pulls
7 Burpees
X 7

Today's FxT Workout February 8th 2016

20 Kettlebell Swings
10 Kettlebell Snatches each side
Run one lap around the building
X 6

Today's FxT Workout -- February 2nd 2016

10 Hang Power Cleans
100 Jump Rope
X 5

10-9-8-7-6-5-4-3-2-1
Squat Press
Hang Power Snatch

Today's FxT Workout -- February 1st 2016

With Two Kettlebells
10 Swings
5 Box Squats
X5
10 Cleans
10 Alternating Reverse Lunges
X 5
Then...
10 Snatches each hand
X5

Today's FxT Workout -- January 29 2016

30 seconds work/20 seconds rest, 5 rounds

Airdyne
Push Ups
Squat Press
Burpees
Battle Rope

then...
Air Squat ladder

Today's FxT Workout -- January 25th 2016

10-9-8-7-6-5-4-3-2-1
Renegade Row/Push Ups
Dumbbell Cleans
Dumbbell Snatch/Press

Today's FxT Workout -- January 22nd 2016

Sled Push
15 Push Ups
20 Belly Busters
X 6
then...
30 seconds work/15 seconds rest x 8
Kettlebell Swings

Today's FxT Workout -- January 21st 2016

10 Deck Squats
Rack Walk up and down the stairs x 3
10 Burpees
X 6

Today's FxT Workout -- January 20th 2016

21-18-15-12-9-6-3
Power Clean
Bench Dips
Squat Jump

Today's FxT Workout January 19th 2016

20 Wall Ball
10 Burpees
X 5

20 Slams
10 Super Planks
X 5

Today's FxT Workout January 18th 2016

20 Swings/10 Inchworms/Run up and down the stairs twice
x 5
then...
Lunge Chop
Snatches
10-8-6-4-2 each side

Today's FxT Workout -- January 15th 2016

EMOM 25 minutes
3 Hang Cleans
4 Burpees

Today's FxT Workout -- January 13, 2016

6 Dumbbell Cleans
6 Dumbbell  Presses
6 Upright Rows
6 Dumbbell Snatches
6 Reverse Lunges each side
6 Squat Presses
X 6

Today's FxT Workout -- January 12 2016

Airdyne 20 Calories
6 Deadlifts
X 6
Then...
Tabata Squats

Today's FxT Workout -- January 11, 2016

50 Hammer Strikes right
50 Hammer Strikes left
10 Pull Ups
X 4

50 Hammer Drives
25 Push Ups
X 4

Today's FxT Workout -- January 6th, 2016

Row 500 Meters
20 Belly Busters
10 Super Planks
15 Push Ups
50 Mountain Climbers
X 5

Today's FxT Workout -- January 5th, 2016

30-25-20-15-10 Airdyne calories
                          5 Power Cleans
                          5 Deadlift High Pulls
                          5 Push Presses
                          5 Front Squats

Today's FxT Workout--January 4th, 2016

10 Double Kettlebell Swings
5 Burpees
x 5

10 Double Kettlebell Cleans
5 Burpees
x 5

5 Double Kettlebell Snatches
5 Burpees
x 5

5 Double Kettlebell Squat Presses
5 Burpees
x 5