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

FxT Workout February 27th 2017

7 Front Squats
7 Presses
7 Squat Presses
Row 500 meters
X 5

FxT Workout February 24th 2017

12-11-10-9-8-7-6-5-4-3
Power Snatch
Hindu Push Ups
20 Squat Jumps

FxT Workout February 23rd 2017

9 Burpees
9 Power Cleans
20 calories on the airdyne
× 5

FxT Workout February 21st 2017

Row 500 meters
30 Wall Ball
3 TGU each side
× 5

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

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

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

FxT Workout February 10th 2017

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

FxT Workout February 9th 2017

12-11-10-9-8-7-6-5-4-3
Db Snatches each arm
Burpees

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

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

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

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