Thursday, December 28, 2017

FxT Workout December 29th 2017

With 2 Dumbbells:
6 Renegade Rows each side
6 Squat Thrust High Pulls
6 Snatches
6 Cleans
6 See-saw Presses
6 Squat Presses
×6

FxT Workout December 28th 2017

6 Hang Power Cleans
3 Reverse Lunges each leg
3 Front Squats
Run 150 meters
× 8
Then...
Tabata Front Squats

Tuesday, December 26, 2017

Thursday, December 21, 2017

Monday, December 18, 2017

Thursday, December 14, 2017

FxT Workout December 14th 2017

Five Rounds with a kettlebell:
High Pull/Snatch/Clean ×5 each side
Rev. Lunge/Lunge Chop/Press ×5 each side
5 Kb Sit Ups/10 Russian Twists ×3

Wednesday, December 13, 2017

FxT Workout December 13th 2017

10 Inchworms
20 Advanced Bird Dogs
10 Plank Rotations
20 Super Planks
20 Squat Jumps
100 Mountain Climbers
× 5

Tuesday, December 12, 2017

Sunday, December 10, 2017

FxT Workout December 11th 2017

Continuous 15-12-9-6-3; 3-6-9-12-15
Double Kettlebell Cleans
Push Ups
Double Kettlebell Swings
Bench Dips

Thursday, November 30, 2017

FxT Workout December 8th 2017

8 Trap Bar Deadlift
8 Bench Press
8 Dumbbell Snatches each side
×8

FxT Workout December 7th 2017

Five Rounds
Airdyne: 45 sec @50rpm/15 sec max output for 5 minutes
10 Inchworm Super Planks
30 Slide Climbers

FxT Workout December 6th 2017

12-10-8-6-4-2
Pull Ups
Pistols
Dips
Back Extensions

Tuesday, November 28, 2017

FxT Workout December 4th 2017

8 Kettlebell Bench Press
8 Kettlebell Bent Rows
×5
Then...
100 Jump Rope
20 Wall Balls
10 Deck Squats
15 Burpees
×5

FxT Workout December 5th 2017

10-9-8-7-6-5-4-3-2-1
Power Cleans
Front Squats
Barbell Rollouts

Monday, November 27, 2017

FxT Workout December 1st 2017

Pull Up Complex (3 standard Pull Ups, 3 switch grip left, 3 switch grip right, 3 Chin Ups)
12 Back Extensions
10 Burpees
×5
20 Reverse Lunge Slams
10 Inchworms
Airdyne 60 Seconds
×5

FxT Workout November 30th 2017

10-9-8-7-6-5-4-3
Hang Power Snatch
Overhead Squats
Then...
10-9-8-7-6-5-4-3
Snatch Grip Deadlift
Leg Press

FxT Workout November 29th 2017

Ten Rounds:
15 seconds Squat Jumps
15 second break
 30 seconds Bench Press
15 second break
45 seconds Battle Rope
15 second break
60 seconds Rowing
30 second break

FxT Workout November 28th 2017

Airdyne 75 Calories
75 Kettlebell Swings
Airdyne 60 Calories
60 Kettlebell 2
Airdyne 45 Calories
45 Kettlebell Swings
Airdyne 30 Calories
30 Kettlebell Swings
Airdyne 15 Calories
15 Kettlebell Swings

FxT Workout November 27th 2017

6 Thrusters
6 Power Cleans
6 Front Squats
6 Push Press
6 Clusters
6 DLHP
×6

Wednesday, November 22, 2017

FxT Workout November 22nd 2017

5-4-3-2-1 Turkish Get Ups each side
Row 2000 meters
1-2-3-4-5 Turkish Get Up

Tuesday, November 21, 2017

FxT Workout November 21st 2017

Five Rounds

10 Alternating Reverse Lunges/5 Dumbbell Cleans × 3
5 Bent Rows/5 Upright Rows × 3
Slam Complex (Left, right, middle) ×10

Monday, November 20, 2017

Sunday, November 19, 2017

Thanksgiving Week Schedule

Monday, Tuesday, and Wednesday as normal.
Closed Thursday and Friday.
Saturday as normal.

Have a safe and Happy Thanksgiving!

Thursday, November 16, 2017

Wednesday, November 15, 2017

Tuesday, November 14, 2017

Monday, November 13, 2017

FxT Workout November 13th 2017

4 rounds
30 seconds work/15 seconds rest
60 seconds rest between rounds

Swings
Shooters Plank
Goblet Squat
Shooters Push Ups
American Swings
Two Handed Press
Alternating Reverse Lunges
Upright Rows

Friday, November 10, 2017

Wednesday, November 8, 2017

FxT Workout November 8th 2017

Airdyne 45 seconds 50 rpm, 15 seconds max effort for 10 minutes.
Then...
10 Inchworms
10 Super Planks
10 Belly Busters
10 Burpees
Then...
Airdyne Tabata

Tuesday, November 7, 2017

FxT Workout November 7th 2017

Five Rounds
Pull Up Complex (3 Pull Ups/3 Over-under grip Pull Ups each way/3 Chin Ups)
Power Clean/Front Squat/Reverse Lunge each leg × 5
60 Mountain Climbers

Monday, November 6, 2017

FxT Workout November 6th 2017

With a Kettlebell
Three rounds:
10 One Handed Deadlifts RH
10 Clean & Press RH
10 Rack Squats RH
5 Figure 8's w/hold
10 Rack Squats LH
10 Clean & Press LH
10 One Hand Deadlifts LH
One round = Right to left hand, left hand to right hand. 

Friday, November 3, 2017

FxT Workout November 3rd 2017

5 Turkish Get Ups each side
10 Kettlebell Snatches each side
10 Lunge Chops each side
30 Russian Twists
×5

Wednesday, November 1, 2017

Monday, October 30, 2017

FxT Workout October 31st 2017

5 Dumbbell Presses
7 Dumbbell Push Presses
9 Dumbbell Squat Presses
9 Dumbbell Snatches
7 Dumbbell Deadlift High Pulls
5 Dumbbell Upright Rows
100 Jump Rope
×5

FxT Workout October 30th 2017

Back Squat 5×5
Leg Press 5×8
Then...
10-9-8-7-6-5-4-3-2-1
Dumbbell Touch & Go
Squat Thrust

Friday, October 27, 2017

FxT Workout October 27th 2017

12 Dumbbell Cleans
12 Alternating Renegade Rows
12 Dumbbell Presses
12 Upright Rows
×5

Thursday, October 26, 2017

FxT Workout October 26th 2017

Five Rounds
54 Mountain Climbers
10 Pull Ups
26 Kettlebell Swings
19 Rower Calories
63 second Plank

Wednesday, October 25, 2017

FxT Workout October 25th 2017

10 Rounds:
Dead Lift High Pull/Hang Power Clean/Squat Press × 5
50 Mountain Climbers
5 Burpees

Monday, October 23, 2017

FxT Workout October 24th 2017

10 Step Up to Reverse Lunge each leg
20 Swings
10 Elevated Kettlebell Squats
20 Swings
×5
Then...
1000-800-600-400-200 meter row with 45 seconds rest between each.

FxT Workout October 23rd 2017

20 Push Ups
15 Modified Pull Ups
×5
20 Bench Dips
15 Modified Chin Ups
×5
Then...
Tabata Squat Jumps

Thursday, October 19, 2017

FxT Workout October 20th 2017

8 Dumbbell Bench Press
8 Dumbbell Bent Rows
×8
8 Dumbbell Squat Press
8 Dumbbell Snatch
×8
8 Dumbbell Suitcase
8 Dumbbell Deadlift
×8

FxT Workout October 19th 2017

15 Step Ups each leg
30 Swings
30 Walking Lunges
15 One Hand Swings each
30 Alternating Reverse Lunges
15 Right hand Hammer Strikes
15 Left hand Hammer Strikes
30 Hammer Drives
×4

Wednesday, October 18, 2017

FxT Workout October 18th 2017

10 Super Plank Push Ups
15 Modified Pull Ups
100 Jump Rope
×5
10 Hindu Push Ups
10 Modified Chin Ups
50 Rope waves
×5

Sunday, October 15, 2017

FxT Workout October 16th 2017

Kb Front Squats 88lbs men/52lbs women
Airdyne Calories 30 men/20 women @max effort

15 Kb Front Squats
Airdyne Calories
12 Kb Front Squats
Airdyne Calories
9 Kb Front Squats
Airdyne Calories
6 Kb Front Squats
Airdyne Calories
3 Kb Front Squats
Airdyne 10 Calories

Friday, October 13, 2017

Thursday, October 12, 2017

Wednesday, October 11, 2017

FxT Workout October 11th 2017

21-18-15-12-9-6
Dumbbell touch and go overhead
Medicne Ball Slams
Dumbbell Swings each side
Wall Ball

Tuesday, October 10, 2017

FxT Workout October 10th 2017

12 Pull Ups
12 Alternating Reverse Lunges
12 Modified Pull Ups
12 Alternating Pistols
100 Jump Rope
×5

Sunday, October 8, 2017

FxT Workout October 9th 2017

7 Push Press every minute for 10 minutes
Then...
20 Swing/American Swing complex
60 seconds on the Airdyne
× 5

Thursday, October 5, 2017

FxT Workout October 5th 2017

8 Dumbbell Bench Press
8 Dumbbell Snatches per side
×8
8 Arnold Press
8 Dumbbell Deadlift High Pulls
×8

FxT Workout October 3rd 2017

10 Inchworm Push Ups
25 Slams
10 Modified Pull Ups
20 Wall Ball
×5

FxT Workout October 4th 2017

With 2 Kettlebells:
Swing/Clean/Squat Press 10-9-8-7-6-5-4-3-2-1
Run up and down the stairs 5 times after each set

Friday, September 29, 2017

FxT Workout September 29th 2017

6 Dumbbell Deadlift
6 One Arm Bent Rows
× 5
6 Dumbbell Cleans
6 Dumbbell Squat Thrusts
× 5
6 Dumbbell Snatches each side
15 Calories on the Airdyne
× 5

Wednesday, September 27, 2017

FxT Workout September 27th 2017

5 Turkish Get Ups each side
5 Offset Push Ups each side
X 5
10 Alternating Snatch Lunges
10 Reverse Lunge Presses each side
X 5

Tuesday, September 26, 2017

FxT Workout September 26th 2017

8 Trap Bar Deadlifts
12 Parallette Dip
×5
8 Leg Press
12 Parallette Push Ups
×5

Monday, September 25, 2017

FxT Workout September 25th 2017

High Pull/Snatch/Clean/Press × 5
100 Mountain Climbers
X 5
Then...
10-8-6-4-2
Lunge Chop each side
Goblet Squats

Friday, September 22, 2017

FxT Workout September 22nd 2017

12 Pull Ups
20 Squat Jumps
Run up and down the stairs 5 times
X 5
Then...
Turkish Get Ups 5-4-3-2-1 each side.

Thursday, September 21, 2017

FxT Workout September 21st 2017

Airdyne Calories: Women 15, Men 20
10 Inchworms
20 Slams
10 Super Planks
×5

Wednesday, September 20, 2017

FxT Workout September 20th 2017

6 Dumbbell Clean Pulls
6 Dumbell High Pulls
6 Dumbbell Cleans
6 Arnold Presses
6 Shoulder Squats
6 Squat Presses
X 6

Monday, September 18, 2017

FxT Workout September 18th 2017

12-11-10-9-8-7-6-5-4-3
Dumbell Snatch each arm
Push Ups
Then...
Row 250 meters, 30 seconds rest × 5

Thursday, September 14, 2017

FxT Workout September 15th 2017

20 Alternating Superstar Presses
10 Pull Ups
×5
30 Sledgehammer Drives
20 Bench Dips
30 Walking Lunges
×5

Wednesday, September 13, 2017

FxT Workout September 14th 2017

Snatch Pull/Snatch High Pull/Power Snatch×5
60 seconds Airdyne @70 RPM

FxT Workout September 13th 2017

8 Dumbbell Presses
8 Upright Rows w/dumbbells
×5
8 Bench Press
8 Bent Rows
×5
Then...
"Broken Burpees"
5 Tap Squats
5 Mountain Hoppers
5 Push Ups
5 Squat Jumps
5 Burpees
× 5

Tuesday, September 12, 2017

FxT Workout September 12th 2017

Tabata Battle Rope
100 Air Squats
Tabata Rowing Machine
100 Kettlebell Swings
Tabata Slams
100 Wall Ball

Monday, September 11, 2017

FxT Workout September 11th 2017

10-9-8-7-6-5-4-3-2-1 Power Cleans
Run the stairs twice after each set
Then...
Tabata Front Squats

Friday, September 8, 2017

FxT Workout September 8th 2017

8 Trap Bar Deadlift
8 Dumbbell Presses
X 5

12 Dumbbell Cleans
15 Calories on the Airdyne
20 Belly Buster's
X 5

Wednesday, September 6, 2017

FxT Workout September 6th 2017

15 Modified Pull Ups
20 American Swings
X 5
10 One Arm Rows
10 Kb Snatches
Each arm x 5

Tuesday, September 5, 2017

FxT Workout September 5th 2017

10 Hang Cleans
25 Slams
10 Super Plank Push Ups
X 5
Then....
Tabata Airdyne, 12 rounds

Friday, September 1, 2017

FxT Workout September 1st 2017

30 Med Ball Slams
30 Kettlebell Swings
100 Mountain Climbers
30 Wall Ball
X 5

Wednesday, August 30, 2017

Fx T Workout August 30th 2017

12 Pull Ups
20 Squat Jumps
X 5
10 Inchworm Push Ups
10 Jump Lunges
X 5
Then...
Airdyne: 45 seconds at 50 rpm, 15 second sprint for 10 minutes.

Sunday, August 27, 2017

FxT Workout August 28th 2017

10 Push Ups on Kettlebells
20 Suitcase Lifts
10 Double Kettlebell Cleans
10 Kettlebell Front Squats
X 5

Friday, August 25, 2017

FxT Workout August 25th 2017

6 Hang High Pulls
6 Hang Power Cleans
6 Push Press
6 Front Squats
6 Squat Presses
X 6

Thursday, August 24, 2017

Wednesday, August 23, 2017

FxT Workout August 23rd 2017

Five Rounds
30 seconds work/15 seconds rest
Kb Snatch right
Kb Snatch left
Kb Squat Press right
Kb Squat Press left
Get up Sit up right
Get up Sit up left
One minute rest

Monday, August 21, 2017

FxT Workout August 22nd 2017

Farmers Walk up and down the stairs twice
10 Double Kettlebell Swings
X 5
Rack Walk 200 feet
10 Double Kettlebell Cleans
X 5

FxT Workout August 21st 2017

10 Modified Pull Ups
10 Goblet Squats
X 5
10 Bent One arm Rows each side
10 Kb Front Squats
X 5

Thursday, August 17, 2017

Wednesday, August 16, 2017

Monday, August 14, 2017

FxT Workout August 15th 2017

Tabata 1: Battle Rope
Tabata 2: Mountain Climbers
Tabata 3: Deadlift
Tabata 4: Jumping Pull Ups
Tabata 5: Burpees

FxT Workout August 14th 2017

8 Presses
8 Renegade Row Push Ups
8 Dumbbell Cleans
8 Dumbbell Squat Thrusts
8 Squat Presses
X 5

Wednesday, August 9, 2017

FxT Workout August 9th 2017

15 Thrusters
15 Modified Pull Ups
15 American Swings
15 calories on the Rower
X 6

Monday, August 7, 2017

FxT Workout August 8th 2017

OTM 2 Power Cleans x 10 minutes
Then...
50 Sledgehammer Drives
10 Pull Ups
15 Burpees
X 5

Sunday, August 6, 2017

FxT Wiorkout August 7th 2017

21-18-15-12-9-6-3
Push Ups
Reverse Lunges each side
Bench Dips
Squat Jumps


Then...
Tabata:
1) Battle Rope
2) Wall Ball

Friday, August 4, 2017

Thursday, August 3, 2017

Wednesday, August 2, 2017

Sunday, July 30, 2017

FxT Workout July 31 2017

8 Pistols each leg
12 Dumbbell Snatches each arm
x 5
8 Step Ups each leg
12 Reverse Lunge Swings each side
x 5
Tabata on the Airdyne, 12 rounds



Friday, July 28, 2017

FxT Workout July 28th 2017

12 Pull Ups
80 Mountain Climbers
×5
12 Squat Presses
5 Times up and down the stairs
×5

Thursday, July 27, 2017

FxT Workout July 27th 2017

21-18-15-12-9-6-3 Deadlift High Pulls clean grip
15 Calories on the Airdyne after each set

Wednesday, July 26, 2017

Tuesday, July 25, 2017

FxT Workout July 25th 2017

6 Push Presses
6 Front Squats
6 Power Cleans from mid thigh
6 High Pulls from below knee
6 Single Leg RDL each leg
6 Power Cleans
×6

Friday, July 21, 2017

FxT Workout July 21st 2017

5 Turkish Get Ups each side
Renegade Rows 5 each side
Row 500 meters
×5

Thursday, July 20, 2017

FxT Workout July 20th 2017

6 Double Kettlebell Swings
6 Double Kettlebell Cleans
6 Double Kettlebell Squats
6 Kettlebell Snatches each side
6 Push Press each side
6 Lunge Chops each side
× 6

Tuesday, July 18, 2017

FxT Workout July 18th 2017

8 Db Bench Press
25 Hammer Drives
×5
8 Db Deadlift High Pulls
8 Db Push Press
×5
Then...
6 Db Cleans every 30 seconds ×10

Monday, July 17, 2017

Thursday, July 13, 2017

FxT Workout July 14th 2017

6 Barbell Press
6 Hang High Pull
12 Squat Jumps
6 Deadlifts
6 Deadlift High Pulls
12 Push Ups
× 6

Tuesday, July 11, 2017

FxT Workout July 12th 2017

5 Turkish Get Ups each side
10 Goblet Squats
×5
Alternating Snatch Ladder ( 1-5,5-1)
10 Lunge Chops each side
×3
Then...
Tabata Battle Rope

Monday, July 10, 2017

FxT Workout July11th 2017

8 Dumbbell Bench Press
8 Pull Ups
x6
8 Dips
8 Modified Pull Ups
×6
Max output row 60 seconds
60 second plank
x6

Sunday, July 9, 2017

FxT Workout July 10th 2017, Time to Get Back to It!

Front Squat 5x5
Then...
21-18-15-12-9-6-3 (Can be scaled to 15-13-11-9-7-5-3)
Dumbbell Snatches
Burpees

Monday, July 3, 2017

FxT Workouts July 3rd - 9th 2017

Those who are looking for workouts to do during my absence this week should go to this page.  It has a list of of over 100 workouts that you can do indoors or outdoors without weights or need for a gym. The difficulty level runs from beginner to expert so there should be something for everyone. Scan the list and give a few a try this week.

The majority of the list is courtesy of Eva Twardokens, former Olympic skier and Masters Weightlifting competitor whom I had the good fortune to meet many years ago.

Happy Independence Day, be safe!

Friday, June 30, 2017

FxT Workout June 30th 2017

Row 2000 meters
Then...
12 Db Press
12 Step Ups
12 Upright Rows
12 Suitcase Squats
X 5

Wednesday, June 28, 2017

FxT Workout June 28th 2017

5-4-3-2-1 Turkish Get Ups
25-25-25-25-25 Push Ups
25-25-25-25-25 Kb Swings

FxT Workout Jume 29th 2017

10-9-8-7-6-5-4-3-2-1
Inchworms
Hang Power Cleans
5 Front Squats after each set of the above

Tuesday, June 27, 2017

FxT Workout June 27th 2017

15 Dips
15 Db Cleans
15 Ab Wheel rollouts
× 5
Then....
12 round Tababta on the rower.

Sunday, June 25, 2017

FxT Workout June 26th 2017

With two Dumbbells:

3 Press/3 Push Press/3 Spilt Jerk × 4
3 Bent Rows/3 Upright Rows/3 Snatches × 4                   10 Walking Lunges/5 RDL × 3

X 3


Thursday, June 22, 2017

FxT Workout June 23rd 2017

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

FxT Workout June 22nd 2017

10 Leg Press
10 Ab Wheel rollouts
× 5
20 Alternating Reverse Lunges
20 Belly Busters
× 5
Then....
Tabata Swings, 12 rounds.

Wednesday, June 21, 2017

FxT Workout June 21st 2017

Hang Clean 15-13-11-9-7-5-3 (Men 135lbs, Women 95lbs)
Mb Slam 30-26-22-18-14-10-6

Tuesday, June 20, 2017

FxT Workout June 20th 2017


12 Dips
12 Burpees
Row 12 Calories
× 7

From our Instagram


@samham1989 trying out here new weighted vest. I think we'll need a heavier one pretty soon. #pullup #weightedvest #functionalcrosstraining #FxT #bodyfocusfitnessandperformance #kevs

via Body Focus Fitness Instagram
Click here for information about our training programs

Monday, June 19, 2017

FxT Workout June 19th 2017

8 Kb Box Squats
12 Kb Double Cleans
× 4
8 Kb Front Rack Reverse Lunges each leg
12 Pull Ups
× 4
Then....
Tabata (chosen at the finish of the above)

Friday, June 16, 2017

FxT Workout June 16th 2017

Airdyne: 45 seconds slow, 15 second sprint × 5
Push Up/Modified Pull Up 10-9-8-7-6-5-4-3-2-1

Airdyne: 45 seconds slow, 15 second sprint × 5
10 Back Extensions/10 Sit ups ×4

Airdyne: 45 seconds slow, 15 second sprint × 5
10 Inchworms/10 Superman ×4

Wednesday, June 14, 2017

FxT Workout June 13th 2017

Hang Power Clean&Press 12-11-10-9-8-7-6-5-4-3
1 minute Airdyne @ 75 RPM men/60 RPM women after each set

Monday, June 12, 2017

FxT Workout June 12th 2017

12 Dumbell Cleans
6 Renegade Rows each side
×5
10 Thrusters
10 Db Deadlift High Pulls
×5

Thursday, May 25, 2017

FxT Workout May 25th 2017

15-12-9-6-3
Kettlebell Snatch each side
Lunge Chop each side
Clean and Press each side
Goblet Squat

Tuesday, May 23, 2017

FxT Workout May 23rd 2017

80 Mountain Cliimber
20 American Swings
×5
100 Jump Rope
10 Kettlebell Snatches each arm
×5

Tuesday, May 16, 2017

Monday, May 15, 2017

FxT Workout May 16th 2017

Row 2 minutes
20 Push Ups
×4
Row 1:30
10 Paralette Dips
×4
Row 1 minute
10 Super Planks
×4

From our Instagram


@corileonetti achieving a deadlift PR of 305lbs. She's had a pretty good month as she also got her first unassisted pull up a couple of weeks ago. #deadlift #bench #squat #powerlifting #strength #girlswholift #girlswhopowerlift #bodyfocusfitnessandperformance #functionalcrosstraining #kevs

via Body Focus Fitness Instagram
Click here for information about our training programs

FxT Workout May 15th 2017

6 Hang Power Snatch
6 Overhead Squats
6 Deadlift High Pulls (clean grip)
6 Hang Power Cleans
6 Front Squats
6 Push Press
6 Squat Press
×6

Friday, May 12, 2017

FxT Workout May 12th 2017

12-11-10-9-8-7-6-5
Dumbbell Cleans
Dumbbell Press
Dumbbell Snatch
60 seconds airdyne @75 rpm (men)
60 seconds airdyne @60 rpm (women)

Tuesday, May 9, 2017

Wednesday, May 3, 2017

FxT Workout May 3rd 2017

Five Rounds
20 Kettlebell Swings
50 Mountain Climbers
10 Kettlebell Snatches each arm
10 Pikes on the Concept 2
Row 500 meters

Monday, May 1, 2017

From our Instagram


Pull, drag, carry... Must have been a Friday at Body Focus Fitness and Performance. Whoever lines up across from @jace_dorweiler next year is going to have their hands full. #pulldragcarry #gpp #strongman #football #functionalcrosstraining #FxT #bodyfocusfitnessandperformance

via Body Focus Fitness Instagram
Click here for information about our training programs

Wednesday, April 26, 2017

FxT Workout April 27th 2017

100 Jump Rope
20 Belly Busters
20 Wall Ball
20 Ball Slams
X 4

FxT Workout April 26th 2017

6 Hang High Pulls
6 Hang Power Cleans
6 Front Squats
6 Push Presses
20 Calories on the Airdyne
X 6

Monday, April 24, 2017

FxT Workout April 28th 2017

30 seconds work, 15 seconds rest x 5
Swing
Goblet Squat Press
American Swing
Kb DLHP
Swing Flip Squat
Russian Twist
Get Up Sit Up

Thursday, April 20, 2017

FxT Workout April 21st 2017

Five Rounds of the following:
5 Dumbbell TGU each side
5 Inchworm Renegade Rows
30 second sprint, 15 second rest x 4 on the Airdyne

Wednesday, April 19, 2017

Tuesday, April 18, 2017

Monday, April 17, 2017

FxT Workout April 17th 2017

10 High Pull+Power Snatch
100 Mtn Climbers
×5
10 Hang Power Clean and Jerks
Up and down the stairs three times
×5

Thursday, April 13, 2017

FxT Workout April 13th 2017

With two kettlebells
6 Cleans
6 Squats
6 Presses
6 Alternating Reverse Lunge each leg
6 Bent Rows
12 Swings
× 6

Wednesday, April 12, 2017

Sunday, April 9, 2017

FxT Workout April 10 2017

12-11-10-9-8-7-6-5-4-3
Power Cleans
Push Ups
Toes-to-Bar
Sled Push after each round

Friday, April 7, 2017

Wednesday, April 5, 2017

FxT Workout April 6th 2017

5 Trap Bar Deadlifts
10 Burpees
×5
30 Hammer Drives
10 Hang Power Cleans
×5

Tuesday, April 4, 2017

FxT Workout April 5th 2017

8 Db Bench Press
12 Db High Pulls
X 5
12 Db Clean and Press
Row 500
X 5
Tabata: Airdyne, 12 rounds.

FxT Workout April 4th 2017

30 seconds work/ 15 seconds rest
Kb Suitcase lift
Modified Pull Up
Back Extension
Kb Bent Row
X 5
Then...
30 Seconds work/15 seconds rest
Battle Rope
Airdyne
Mb Slams
Airdyne
X 6

Sunday, April 2, 2017

FxT Workout April 3rd 2017

With a Kettlebell, 8 Rounds of:
Clean & Squat/Clean & Press/Clean & Squat Press x 5 each side
10 Swings/1 TGU each side x 3

Thursday, March 30, 2017

Sunday, March 26, 2017

FxT Workout March 27th 2017

Turkish Get Up 5-4-3-2-1 each side
Then...
5 Dumbbell Deadlift High Pulls
5 Dumbbell Cleans
5 Dumbbell Snatches
5 Dumbbell Thrusters
5 Dumbbell Burpees
x 5
Then...
Tabata Airdyne

Thursday, March 23, 2017

FxT Workout March 24th 2017

10-9-8-7-6-5-4-3-2-1
Trap Bar Deadlift
Hang Power Clean
Burpee

FxT Workout March 22nd 2017

6 High Pulls
6 Hang Power Snatches
6 Overhead Squats
Airdyne 25 calories
× 6

FxT Workout March 23rd 2017

12-11-10-9-8-7-6-5-4-3
Pull Ups
Goblet Box Squats
Shooters Push Ups
Then...
Tabata Mountain Climbers

Tuesday, March 21, 2017

FxT Workout March 21st 2017

8 Db Bench Press
8 Db Cleans
× 5
8 Dips
8 Db Snatches
× 5
10 Ab Wheel
10 Ab Slides
× 5

Friday, March 17, 2017

FxT Workout March 17th 2017

Hang High Pull/Snatch × 10
60 Seconds on the Airdyne @ 65 RPM women/80 RPM men
×80

Wednesday, March 15, 2017

FxT Workout March 15th 2017

10 Dumbbell Clean and Press
10 Renegade Rows each side
X 5
Row 250 meters
10 Dumbbell Squat Presses
X 5

Tuesday, March 14, 2017

Monday, March 13, 2017

FxT Workout March 13th 2017

15 Pull Ups
10 Weighted Step Ups each leg
×5
15 Modified Pull Ups
10 Barbell Squats
×5

Thursday, March 9, 2017

FxT Workout March 10th 2017

10 Kb Snatches each side
10 Lunge Chops each side
10 Squat Presses each side
Farmer's Walk up and down the stairs twice
X 5

Wednesday, March 8, 2017

FxT Workout March 9th 2017

10-9-8-7-6-5-4-3-2-1
Power Clean and Press
Front Squat
Then...
Tabata Squat Press

Monday, March 6, 2017

FxT Workout March 6th 2017

12 Jumping Pull Ups
12 Dumbbell Presses
Run to the fence and back
5 Turkish Get Ups each side
x 5

Friday, March 3, 2017

Thursday, March 2, 2017

FxT Workout March 2nd 2017

With a single kettlebell:
High Pull/Snatch/Clean/Press × 5 each side
Lunge Chops × 10 each side
× 5
Then...
30 seconds work/15 seconds rest x 8
Swings

Tuesday, February 28, 2017

FxT Workout March 1st 2017

12-11-10-9-8 Bench Press
12-11-10-9-8 Dumbbell Cleans
Run up and down the stairs 5 times after each set

FxT Workout February 28th 2017

15-12-9-6-3 Dumbbell Snatches each side
Then...
12 Modified Pull Ups
12 Back Extensions
12 Alternating Renegade Rows
× 5

Sunday, February 26, 2017

Friday, February 24, 2017

Thursday, February 23, 2017

Tuesday, February 14, 2017

FxT Workout February 15th 2017

5-4-3-2-1 Turkish Get Ups each side
Then...
6 Dumbbell High Pulls
6 Dumbbell Cleans
6 Dumbbell Snatches
6 Dumbbell Squat Presses
×6

Monday, February 13, 2017

FxT Workout February 14th 2017

AMRAP 30 Minutes
150 Jump Rope
30 Calorie Row @ (1200 men, 800 women) calories per hour pace
60 seconds max calories on the Airdyne

Sunday, February 12, 2017

FxT Workout February 13th 2017

30 Overhead Walking Lunges w/Kettlebell, (15 Steps right hand, 15 steps left)
10 Knees to elbows
50 American Swings
50 Hammer Drives
× 5

Friday, February 10, 2017

FxT Workout February 10th 2017

5 TGU each side
10 Barbell Hang Cleans
× 5
10 Kb Snatches each side
10 Barbell Squat Presses
× 5

Thursday, February 9, 2017

Wednesday, February 8, 2017

FxT Workout February 8th 2017

10 Pull Ups
10 Super Planks w/Push Up
X 5
10 Body Rows
10 Hollows w/MB
X 5
Row 250m (sub 2:15 pace women; sub 1:55 men)
10 Ab Wheel
X 5

Monday, February 6, 2017

FxT Workout February 7th 2017

5 Front Squats
5 Hang Power Cleans
5 Push Presses
25 Hammer Drives
x 5
Then...
10 Deadlift High Pulls (Clean Grip)
5 Hang Cleans
40 Alternating Hammers
x5

Sunday, February 5, 2017

FxT Workout February 6th 2017

Five rounds of:
20 Side Kick Mountain Climbers + 10 Push Ups
Run to the fence and back (180 meters)
10 Plank Jacks
Run to the fence and back
10 Squat Thrusts
Run to the fence and back

Thursday, February 2, 2017

FxT Workout February 2nd 2017

8 Trap Bar Deadlift × 5
8 Front Squats × 5
Then...
20 Russian Twists w/med ball
10 Elbow Rollouts
10 Pikes
× 5
Then...
Airdyne
20 seconds fast (65 rpm womem 80 rpm men)
20 seconds slow (45 rpm women 60 rpm men)
× 10

Thursday, January 26, 2017

FxT Workout January 27th 2017

30 Seconds Work/15 seconds rest with a kettlebell
4 rounds, 2 minutes between rounds
High Pull+Snatch right
High Pull+Snatch left
Swing
Press right
Press left
Goblet Squat
Lunge Chop right
Lunge Chop left
American Swing

FxT Workout January 26th 2017

12 Dumbbell Bench Press
20 Medicine Ball Slams
20 Bench Dips
Row 500
X 5

Wednesday, January 25, 2017

FxT Workout January 25th 2017

6 Hang Power Clean and Jerk
6 Hang Cleans
6 Push Presses
6 Front Squats
×6
Then...
6 Hang High Pull
6 Squat Press
×6

Tuesday, January 24, 2017

Monday, January 23, 2017

FxT Workout January 23rd 2017

10 Squat Press w/dumbbells
5 Renegade Rows each side
×5
10 Dumbbell Cleans
10 Dumbbell Inchworms
×5

Thursday, January 19, 2017

FxT Workout January 19th 2017

12 Db Step Ups each leg
12 Db Snatches each arm
×5
12 Db Reverse Lunge each leg
12 Db Swings each arm
×5
12 Db Squat Presses
12 Db DLHP
×5

Tuesday, January 17, 2017

FxT Workout January 17th 2017

Dice
Roll two dice. For every roll:
2 × low number = number of Power Cleans
2 × high number = number of Burpees
× 10

Monday, January 16, 2017

FxT Workout January 16th 2017

Modified Pull Ups 20-18-16-14-12-10-8-6-4-2
Assisted Pistols 10-9-8-7-6-5-4-3-2-1
Ab Wheel 10-9-8-7-6-5-4-3-2-1

Friday, January 13, 2017

FxT Workout January 13th 2017

6 Hang Cleans
12 Push Ups
6 DLHP
12 Bench Dips
6 Power Cleans
12 Hindu Push Ups
X 5

Thursday, January 12, 2017

Wednesday, January 11, 2017

Monday, January 9, 2017

FxT Workout January 9th 2017

6 Hang Snatch Pull
6 Hang High Pull
6 Hang Muscle Snatch
6 Overhead Squats
6 Hang Power Snatch
60 seconds on the Airdyne @ 70rpm
× 6

Thursday, January 5, 2017

FxT Workout January 5th 2017

Airdyne 60 seconds at 70+ rpm
10 DLHP
Airdyne 60 seconds at 70+rpm
10 Power Cleans
X 5

Wednesday, January 4, 2017

FxT Workout January 4th 2017

Row 1000-800-600-400-200 meters
Ball Slam 50-40-30-20-10
Air Squat 50-40-30-20-10

Tuesday, January 3, 2017

FxT Workout January 3rd 2017

12 Pull Ups
12 Dips
×5
12 Bent Rows
12 Push Ups
× 5
12 DB Upright Rows
12 Presses
×5