FxT Workout December 31st 2018

AMRAP 20 Minutes
12 Pull Ups
31 Slams
18 American Swings
Then...
AMRAP 15 Minutes
1 TGU each side
19 Calories on the Rower.

FxT Workout December 27th 2018

Airdyne 45 seconds<50 rpm, 15 seconds max sprint × 5
10 Dumbbell Bench Press
10 Modified Pull Ups
10 Bench Dips (weighted if necessary)
10 Dumbbell Bent Rows
X 5

FxT Workout December 26th 2018

10 Barbell Bent Rows
10 Barbell Push Ups
8 DLHP
6 Hang Power Cleans
6 Push Presses
×6

FxT Workout December 24th 2018

Perform this in the same pattern as "The Twelve Days of Christmas"
1 Run to the fence and back
2 Deck squats
3 Inchworms
4 Dumbbell High Pulls
5 Burpees
6 Pull Ups
7 Medicine Ball Slams
8 Push Ups
9 Calories on the Airdyne
10 Dumbbell Squat Press
11 Jimping Jacks
12 Wall Ball

FxT Workout December 21st 2108

5 Trap Bar Deadlifts × 5
Then...
12 Pull Ups
12 Push Ups
Run 200 meters
× 5

FxT Workout December 19th 2018

6 Front Squats
12 Modified Pull Ups
6 Squat Presses
6 Hang Power Cleans
12 Parallette Dips
6 Deadlift High Pulls
× 6

FxT Workout December 17th 2018

Five rounds
3 Turkish Get Ups right side. On the third TGU remain standing and do 5 High Pull Snatches, then return to the ground.
Repeat on the left side.

FxT Workout December 14th 2018

5 Touch Squats
5 Squat Thrusts
5 Push Ups
5 Squat Jumps
5 Burpees
100 Mountain Climbers
×5

FxT Workout December 12th 2018

6 Dumbell High Pulls, finish on toes.
6 Dumbbell Cleans
6 Renegade Rows each side
6 Squat Thrusts
6 Reverse Lunges each side
6 Squat Presses
×6

FxT Workout December 11th 2018

20 Calories on the Airdyne
10 Deck Squats
20 Calories on the Rower
20 Push Ups
10 Ab Wheel rollouts
×5

FxT Workout December 10th 2018

10-9-8-7-6-5-4-3-2-1
Deadlift High Pull
Hang Power Clean
Squat Press

FxT Workout December 7th 2018

12 Box Jumps
9 Power Clean and Push Press
6 Burpees
× 6

FxT Workout December 5th 2018

5-4-3-2-1 Turkish Get Ups each side
10-8-6-4-2 Lunge Chops each side
15-12-9-6-3  Kettlebell Snatches each side
20-16-12-8-4 American Swings

FxT Workout December 4th 2018

10-9-8-7-6-5-4-3-2-1
Bench Press
Dumbbell  Clean
Row 200 meters after each set

FxT Workout December 3rd 2018

60 seconds work,  15 seconds rest
Five rounds

Battle Rope
Airdyne
Rower
Wall Ball
Ball Slam

FxT Workout November 30th 2018

With a Kettlebell:
High Pull/Snatch/Clean×10 each side
10 Goblet Squats
20 American Swings
10 Alternating Reverse Lunges
X 5

FxT Workout November 29th 2018

30 seconds work,  15 seconds rest

Swings
Push Ups
One hand swing (R)
One hand swing (L)
Bench Dips
Hand to Hands swings
Plank
× 5

FxT Workout November 26th 2018

2 Power Clean and Jerks ×10
5 Front Squats × 5
8 Trap Bar Deadlifts × 5
Then...
Tabata Mountain Climbers

FxT Workout November 21st 2018

15-13-11-9-7-5-3
Power Snatch
Medicine Ball Slam
Burpee

FxT Workout November 20th 2018

1 minute work, 15 seconds rest
5 rounds

Battle Rope
Airdyne
Jump Rope
Row
Hammer Drives
Belly Busters

FxT Workout November 15th 2018

12-11-10-9-8-7-6-5-4-3
Dumbbell Bench Press
Dumbbell Clean
Ab Wheel

FxT Workout November 14th 2018

30 seconds work, 15 seconds rest
5 rounds
Kb Swings
Shooter's Push Ups
Goblet Squats
Kb Upright Rows
Alternating Reverse Lunge
Two Hand Press
Russian Twists
Shooter's Plank

FxT Workout November 13th 2018

12-11-10-9-8-7-6-5-4-3
Hang Power Clean
Bar Dips
DLHP
Push Ups

FxT Workout November 12th 2018

Five rounds
500 meter row
10 Kb Snatches each side
25 American Swings
10 Kb Clean & Press each side

FxT Workout November 9th 2018

7 Snatch Grip Deadlifts
5 Snatch Grip High Pull
3 Muscle Snatch
×5
1 Power Snatch
2 Hang Snatch
3 Ovethead Squats
× 5

FxT Workout November 8th 2018

30 seconds work, 15 seconds
Five rounds

Battle Rope
Dumbbell Squat Press
Chariot Rope
Dumbbell DLHP
Battle Rope in Squat
Plank

FxT Workout November 7th 2018

25 Kettlebell Swings
10 Modified Pull Ups
× 10
Then...
Tabata Super Planks

FxT Workout November 6th 2018

Row 1000,800,600,400,200
Mountain Climbers 100,80,50,40,20
Wall Ball 25,20,15,10,5

FxT Workout November 5th 208

8 Leg Press
20 Push Ups
×5
25 Kettlebell Swings
25 Bench Dips
× 5
Then...
Tabata Thrusters

FxT Workout November 2nd 2018

Five Rounds:

10 Pull Ups
20 Kettlebell Swings
10 Shooter's Push Ups
10 Lunge  Chops each side
Run to the fence and back.

FxT Workout November 1st 2018

30 Kettlebelll Swings
15 Kettlebell Snatches each side
×5
Then...
10 Sit up Twists × 4

FxT Workout October 31st 2018

6 Snatch Grip Deadlifr High Pull
6 Hang Power Snatches
6 Overhead Squats
10 Inchworms
500 meter row
× 5

FxT Workout October 30th 2018

8 Trap Bar Deadlifts
8 Modified Pull Ups
20 Slams
20 Russian Twists
×5
Then...
Tababta on the Airdyne

FxT Workout October 29th 2018

7 Hang Power Cleans
7 Front Squats
7 Ab Wheel
Run up and down the stairs twice.
× 7

FxT Workout October 26th 2018

10-9-8-7-6-5-4-3-2-1
Double Suitcase Lift
Kettlebell Clean
Burpee

FxT Workout October 25th 2018

6 Deadlifts
6 DLHP
6 Power Cleans
6 Push Presses
6 Front Squats
6 Squats Presses
× 6

FxT Workout October 23th 2018

5 TGU
10 Snatches each side
×5
10 Stability Ball Rollouts
20 American Swings
× 5
10-8-6-4-2 Lunge Chops each side.

FxT Workout October 22nd 2018

15 Modified Pull Ups
10 Inchworms
10 Super Planks
30 Hammer Drives
Row 500 meters
× 5

FxT Workout October 19th 2018

10 Dumbbell Snatches
10 Squat Presses
10 Renegade Row Push Ups
×5

FxT Workout October 17th 2018

10 Pull Ups
10 Thrusters
10 Burpees
×5
Then...
Tabata, 16 round on the rower.

FxT Workout October 16th 2018

Five rounds:
2 Power Cleans + Front Squats × 5
500 meter row

FxT Workout October 15th 2018

6 Deadlifts × 6
Then...
100 Jump Rope
10 Burpees
20 Swings
× 5

FxT Workout October 11th 2018

15 Calorie Airdyne sprint
12 Stability Ball Rollouts
9 Dumbbell Cleans
6 Burpees
×5

FxT Workout October 10th 2018

30 Alternating Hammer Strikes
10 Front Squats
×5
30 Hammer Drives
10 Hang Cleans
×5

FxT Workout October 9th 2018

Rower 1000-800-600-400-200
Kb Swing 50-40-30-20-10
MB Slam 25-20-15-10-5

FxT Workout October 8th 2018

12-11-10-9-8-7-6-5-4-3
Dumbbell Push Press
Dumbbell Clean
Dumbbell Burpee

FxT Workout October 4th 2018

13-11-9-7-5-3
Hang Power Snatch
Front Squat
Run to the fence & back after each set

FxT Workout October 3rd 2018

10 Suitcase Lifts
Farmers up and down the stairs × 2
Goblet Walk up and down the stairs × 2
Row 500 meters
× 5

FxT Workout October 2nd 2018

21-18-15-12-9-6-3
Modified Pull Ups
Kettlebell Snatches each side
Wall Ball

FxT Workout October 1st 2018

6 Front Squats
6 Presses
6 Squat Presses
6 Hang High Pulls
6 Hang Power Cleans
6 Hang Cleans
×6

FxT Workout September 28rh 2018

15 Calories on the Airdyne
15  Kb Snatches each side
15 Ab Wheel rollouts
15 Squat Jumps
×5

FxT Workout September 25th 2018

12-11-10-9-8-7-6-5-4-3
Dips
Body Rows
Then...
30 seconds work, 15 seconds rest x 10
Kettlebell Snatches

FxT Workout September 26th 2018

21-18-15-12-9-6-3
Barbell Squat Press
Medicine Ball Slam
Burpee

FxT Workout September 24th 2018

10-9-8-7-6-5-4-3-2-1
Clean
Super Plank
Farmers Walk on the Stairs after each set.

FxT Workout September 21st 2018

5 time up and down the stairs
5 Turkish Get Ups each side (heavy)
×5

FxT Workout September 20th 2018

6 Bent Rows
6 RDL
6 Hang High Pulls
6 Power Cleans
6 Front Squats
6 Push Presses
100 Jump Rope
×6

FxT Workout September 19th 2018

12 Pull Ups
12 Kb Snatches each arm
×5
12 Modified Pull Ups
12 One Hand Swing each arm
×5

FxT Workout September 17th 2018

8 Bench Press
500 meter Row
×5
8 Push Press
500 meter row
×5

FxT Workout September 14th 2018

30 Hammer Drives
8 Hang Power Cleans
8 Burpees
×6

FxT Workout September 12th 2018

8 Trap Bar Deadlifts
12 Pull Ups
100 Mountain Climbers
×6

FxT Workout September 10th 2018

12-11-10-9-8-7-6-5-4-3
Hang Power Clean
Dips
Row 250 meters after each set

FxT Workout September 6th 2018

20 Medicine Ball Slams
20 Kettlebell Swings
20 Wall Ball
20 Kettlebell Swings
×6

FxT Workout September 5th 2018

8 Pull Ups
8 Power Snatches
8 Inchworm Push Ups
×8

FxT Workout September 4th 2018

21 Burpees
Row 300 meters
18 Burpees
Row 300 meters
15 Burpees
Row 300 meters
12 Burpees
Row 300 meters
9 Burpees
Row 300 meters
6 Burpees
Row 300 meters
3 Burpees
Row 300 meters

FxT Workout August 30th 2018

30 seconds work
15 seconds rest

Goblet Squat Press
Russian Twist
DLHP
Shooter's Plank
Alternating Reverse Lunge
Weighted Hollow
×5

FxT Workout August 29th 2018

8 Hang Cleans
150 Jump Rope
20 Push ups
× 5
Then...
Tabata Barbell Thruster/DLHP Combo

FxT Workout August 27th 2018

5-4-3-2-1 TGU each side
10-8-6-4-2 Clean and Press each side
15-12-9-6-3 Snatches each side
20-16-12-8-4 American Swings

FxT Workout August 22nd 2018

With two dumbbells:
8 Bulgarian Squats each leg
8 Stiff Leg Deadlifts
×5
8 Reverse Lunges each leg
8 Split RDL's
×5
8 Step Ups each leg
8 Shoulder Squats
×5

FxT Workout August 21st 2018

Row 500 meters
25 Slams
25 Wall Ball
×5

FxT Workout August 20th 2018

12-11-10-9-8-7-6-5-4-3
Bench Press
T-Bar Rows
60 seconds Airdyne after each set

FxT Workout August 17th 2018

8 Trap Bar Deadlifts
8 Burpees
100 Jump Rope
×8

FxT Workout August 16 2018

10 Battle Rope Squats
8 Inchworms
30 Battle Rope Squat Holds
8 Super Planks
10 Battle Rope Squat Jumps
8 Burpees
×5

FxT Workout August 15th 2018

5 Power Clean & Press
5 Front Squats
5 RDLHP
25 Hammer Strikes
×6

FxT Workout August 13th 2018

21-18-15-12-9-6-3
Dumbbell Snatch each hand
Dips
Medicine Ball Slams

FxT Workout August 9th 2018

30 seconds work, 15 seconds rest.
5 rounds.
Rope Double Wave
Plank
Alternating Rope Wave
Belly Buster
Rope Snakes
Super Planks
60 seconds rest and repeat

FxT Workout August 8th 2018

6 Db Cleans
6 Presses
6 Suitcase Sqaut Jumps
6 Bent Rows
6 Shoulder Squats
6 DLHP
×6

FxT Workout August 6th 2018

10-9-8-7-6-5-4-3-2-1
Hang Power Cleans
Deadlift
Burpees

FxT Workout August 3rd 2018

Press/Squat/Squat Press 1-2-3-4-5
High Pull/Suitcase/Suitcase High Pull 1-2-3-4-5
100 Jump Rope
×5

FxT Workout August 1st 2018

Leg Press 12-11-10-9-8-7-6-5-4-3
Kettlebell Swings 20
1 minute cardio

FxT Workout July 31st 2018

20 Superman
50 Mountain Climbers
10 Aquaman
50 High Knees
20 Belly Busters
Row 250 Meters
×5

FxT Workout July 27th 2018

5-4-3-2-1 Turkish Get Ups each side
10-8-6-4-2 Goblet Squats
15-12-9-6-3 Snatches each side
20-16-12-8-4 Russian Twists
25-20-15-10-5 American Swings

FxT Workout July 26th 2018

21-18-15-12-9-6-3
Hang Power Snatch
Medicine Ball Slams
Row 250 meters after each set.

FxT Workout July 24th 2018

12-11-10-9-8-7-6-5-4-3
Modified Pull Ups
Bench Dips
Step Ups
Back Extensions

FxT Workout July 23rd 2018

5 Power Cleans/5 Front Squats
4 Power Cleans/4 Front Squats
3 Power Cleans/3 Front Squats
2 Power Cleans/2 Front Squats
1 Power Clean/1 Front Squat
Then...
5 DLHP/5 Thrusters
4 DLHP/4 Thrusters
3 DLHP/3 Thrusters
2 DLHP/2 Thrusters
1 DLHP/1 Thruster
Then...
5 Hang Cleans/1 Jerk
4 Hang Cleans/1 Jerk
3 Hang Cleans/1 Jerk
2 Hang Cleans/1 Jerk
1 Hang Clean/1 Jerk

FxT Workout July 20th 2018

8 DB Bench Press
8 One Arm Row

FxT Workout July 18th 2018

8-7-6-5-4-3-2-1 Full Body Attack
100 Jump Rope after each set

FxT Workout July 16th 2018

10 rounds, perform each round unbroken; rest time < 45 seconds
3 DB Squat Thrusts
5 DB Deadlift High Pulls
7 DB Cleans
9 SB Thrusters

FxT Workout July 13th 2018

Five rounds
5 TGU
10 Pull Ups
15 Burpees

FxT Workout July 12th 2018

Airdyne 15 Calories each round
Power Cleans 21-18-15-12-9-6-3

FxT Workout July 11th 2018

Row 500 meters
15 Burpees
12 Pull Ups
8 Dumbbell Push Press
× 5

FxT Workout July 10th 2018

Battle Rope+10 Push Ups × 5
Battle Rope in Squat+20 Dips × 5
Rope Burpees+ Battle Rope × 5

FxT Workout July 9th 2018

12-11-10-9-8-7-6-5-4-3
Kb Box Squat
Kb Deadlift
Kb Walking Lunge each leg

FxT Workout July 3rd 2018

10-9-8-7-6-5-4-3-2-1
Hang Power Clean
Push Press
Then...
10-9-8-7-6-5-4-3-2-1
Power Snatch
Dips

FxT Workout July 2nd 2018

8 Deadlifts
20 Burpees
×6
Then...
Tabata Hang Cleans

FxT Workout June 28th 2018

30 seconds work, 15 seconds rest. Three sets of each group
Part One
Battle Rope
Agility Ladder
Mountain Climbers

Part Two
Sledgehammer
Split Box Jumps
High Knees

Part Three
Slams
Ski Hops
Jump Rope

FxT Workout June 27th 2018

10 Press Walks each arm
20 American Swings
30 Russian Twists
20 Airdyne Calories
×5
Then...
BFR Tabata Push Ups

FxT Workout June 26th 2018

11-10-9-8-7-6-5-4-3-2
Dumbbell Snatch each arm
Push Up (weighted if necessary)
11-10-9-8-7-6-5-4-3-2
Push Press
Modified Pull Ups

FxT Workout June 22nd 2018

10 Suitcase Lifts (32kg, 20kg)
5 Double Kb Cleans
5 Kb Front Squats
10 Double Kb Swings
Farmer's Walk up and down the stairs twice
× 7

FxT Workout June 21st 2018

21-18-15-12-9-6-3
Back Extensions
Modified Pull Ups
Squat Jumps
Dips
Row 250 meters after each set

FxT Workout June 20th 2018

10 Squat Thrusts
20 Kettlebell Swings
50 Mountain Climbers
×5
Then...
Tabata
Snatch right/Snatch left/Plank ×5

FxT Workout June 19th 2018

5 Renegade Rows each side
10 Hindu Push Ups on Db's
5 Dumbbell Inchworms
5 Plank Rotations each side w/Db's
×5
Then...
10 Dumbbell DLHP
10 Thrusters
×5

FxT Workout June 18th 2018

6 Hang Power Cleans
4 Front Squats
2 Push Press
Run 150 meters
×8

FxT Workout June 15th 2018

20 Kettlebell Swings
20 Medicine Ball Slams
×5
15 Snatches each side
20 Wall Ball
×5
10-8-6-4-2 Lunge Chops

FxT Workout June 13th 2018

5 Hang Power Cleans
1 Cluster + 4 Thrusters
15 Pull Ups
×5
Then...
Tabata Hang Cleans

FxT Workout June 11th 2018

15 Db Presses
15 Db Bent Rows
15 Db Cleans
×5
15 Push Ups
15 Db Upright Rows
15 Db Squats
×5

FxT Workout June 8th 2018

5 Turkish Get Ups
15 Calories on the Airdyne
15 Burpees
×5

FxT Workout June 7th 2018

Row 500 meters
25 Wall Ball
25 Slams
25 American Swings
×5

FxT Workout June 6th 2018

Back Squat 5×5

Suitcase Lift 5×10

Leg Press 5×8

Tabata Swings × 12

FxT Workout June 5th 2018

12-11-10-9-8-7-6
Pull Ups
Push Ups
Bulgarian Squats
Back Extensions
Hollows

FxT Workout June 4th 2018

3 Cleans (increase weight each set)
10 Burpees
10 Jumping Pull Ups
×8

FxT Workout June 1st 2018

Run to the fence and back ( or Row 250 Meters)
3 Turkish Get Ups each side
×10

FxT Workout May 31st 2018

10-9-8-7-6-5-4-3-2-1
Power Snatch
Burpee
Overhead Squat

FxT Workout May 30th 2018

Swings 1 minute
Rest 30 seconds
Jump Rope 1 minute
Rest 30 seconds
Plank 1 minute
Rest 1 minute
Repeat
6 rounds

FxT Workout May 25th 2018

6 Power Clean and Press
6 Front Squats
6 DLHP
6 Squat Presses
Row 500 meters
×6

FxT Workout May 24th 2018

15 Calories on the Airdyne
8 Dumbbell Presses
8 Renegade Rows each side
8 Dumbbell Power Cleans
8 Squats with Dumbbells
× 5

FxT Workout May 23rd 2018

8 Trap Bar Deadlifts
8 Burpees
× 8
Then...
Tabata
Rower, 12 rounds.

FxT Workout May 21st 2018

6 rounds: 45 Seconds work, 15 seconds rest.
Squat Jump
Dumbbell Push Press
Rower
Medicine Ball Slam
American Swing

FxT Workout May 17th 2018

10 Reverse Lunge Swings each side
10 Super Planks
×5
10 Split Squats each side
20 Bench Dips
×5
10 Bulgarian Squats
20 Belly Busters
×5

FxT Workout May 16th 2018

12 Pull Ups
100 Mountain Climbers
12 Dumbbell Squat Presses
20 Medicine Ball Slams
X 6

FxT Workout May 15th 2018

15-13-11-9-7-5
Leg Press
Push Ups
15-13-11-9-7-5
Plie' Goblet Squats
Hindu Push Ups
Then...
Airdyne 45 seconds @50 rpm, 15 seconds @70+rpm for 10 minutes.

FxT Workout May 14th 2018

8 Dumbbell Cleans
8 Dumbbell Inchworms
4 Renegade Rows each side, alternating
8 Dumbbell DLHP
8 Dumbbell Squat Press
Run one lap
x 6

FxT Workout May 10th 2018

15-14-13-12-11-10-9-8-7-6-5
Dumbbell Press
Upright Rows
Burpees

FxT Workout May 8th 2018

30-15-15-15
Modified Pull Ups
Wide Push Ups

15-15-15-15
Modified Chin Ups
Diamond Push Ups

20-20-20-20
Bench Dips
Knees-to-Elbows

FxT Workout May 4th 2018

21-18-15-12-9-6-3 Hang Power Snatch
Row 250 meters

FxT Workout May 3rd 2018

With BFR Bands:
30-15-15-15
Leg Press
Swing
Remove bands for two minutes then re-apply
15-15-15-15
Front Squats
RDL
Remove bands for two minutes then re-apply
15-15-15-15
Bulgarian Squats

FxT Workout May 2nd 2018

5-4-3-2-1
Turkish Get Up each side
Lunge Chop Squat Press each side
High Pull/Snatch each side

FxT Workout May 1st 2018

30 Air Squats
20 Push Ups
10 Pull Ups
100 Jump Rope
×8

FxT Workout April 30th 2018

6 Power Clean and Press
6 Front Squats
6 Hang Cleans
6 DLHP
Run to the fence and back
×7

FxT Workout April 27th 2018

10-9-8-7-6-5-4-3-2
Trap Bar Deadlifts
Hip Thrusts
Run the stairs twice after each set

FxT Workout April 25th 2018

1-2-3-4-5-6-7-8-9-10
Hang Power Cleans
20-18-16-14-12-10-8-6-4 2
Burpees

FxT Workout April 23rd 2018

Swing 60 seconds
30 second rest
Snatch right hand 30 seconds
15 second rest
Snatch left hand 30 seconds
30 second rest
Swing 60 seconds
30 second rest
Snatch right hand 30 seconds
15 second rest
Snatch left hand 30 seconds
60 seconds rest
×3
Then...
Tabata Goblet Squat/Push Up

FxT Workout April 20th 2018

8 One Handed Suitcase lift each side
20 Kettlebell Swings
8 Deck Squats
Run up and down the stairs five times.
×5

FxT Workout April 19th 2018

30 Seconds work, 15 seconds rest
Six rounds
Kettlebell Swing
Push Up
Goblet Squat
Upright Row
Swing Flip Squat
Shooter's Push Up
Hand to Hand Swings

FxT Workout April 18th 2018

Row 300 meters max output
15 Thrusters w/45lb bar
10 Pull Ups
×4
Then...
Tabata:
Sumo DLHP/Ball Slam
16 total rounds.

FxT Workout April 17th 2018

With two Dumbbells:
6 Presses
6 Squats
6 Squat Presses
6 Upright Rows
6 Deadlifts
6 Deadlift High Pulls
× 6
Then...
12-10-8-6-4-2
Dumbbell Cleans
Dumbbell Snatches

FxT Workout April 16th 2018

21 Hammer Strikes each side
16 American Swings
11 Dips
6 Trap Bar Deadlifts
1 Sled Push

FxT Workout April 13th 2018

Hang Cleans 12-11-10-9-8-7-6-5-4-3
Burpees
3-4-5-6-7-8-9-10-11-12
Slams 15 every rounds

FxT Workout April 11th 2018

30 Hammer Drives
10 Overhead Squats
Walk 200 ft with barbell overhead
10 Inchworms w/push up.
×6

FxT Workout April 10th 2018

7 Back Squats
7 Romanian Deadifts
×5
7 Front Squats
7 Good Mornings
×5
7 Leg Press
7 Kickbacks each leg
×5

FxT Workout April 5th 2018

Five Rounds
5 Barbell Squats/5 Reverse Lunges each leg × 2
10 Back Extensions
Then...
Five Rounds
8 Trap Bar Deadlifts
8 Leg Press
Then...
12 round Tabata, Airdyne

FxT Workout April 4th 2018

5 Turkish Get Ups each side
30 Hammer Drives
15 Kettlebell Snatches each side
×5

FxT Workout April 2nd 2018

10 Dumbbell Cleans
Rack Walk
Farmer's Walk
20 Push Ups
× 8

FxT Workout March 30th 20l8

Power Snatch/Overhead Squat × 3
Sled Push
X 10

FxT Workout March 26th 2018

15-13-11-9-7-5-3
Overhead Squats
Burprees
Power Snatches

FxT Workout March 23rd 2018

Power Snatch 12-11-10-9-8-7-6-5-4-3
Run 200 meters after each set.

FxT Workout March 22nd 2018

Airdyne, 1 minute @60 RPM
20 Hammer Strikes
15 Wall Ball
×8

FxT Workout March 21st 2018

10 Leg Press
10 DLHP
10 Hang Power Cleans
5 Front Squats
5 Split Jerks
×5

FxT Workout March 20th 2018

21-18-15-12-9-6-3
Pull Ups
Squat Press
Dips

FxT Workout March 19th 2018

8 rounds with two kettlebells:
5 Suitcase Lifts
5 Clean & Press
5 Front Squats
Farmer's walk the "Stair Lap"

FxT Workout March 14th 2018

21-18-15-12-9-6-3
Kettlebell Snatch each side
Lunge Chop each side
Goblet Squats
American Swings

FxT Workout March 12th 2018

"Bear Complex". Seven rounds of:
Power Clean/Front Squat to Push Press/Back Squat to Behind the Neck Push Press × 5

Then...
With BFR leg bands
Front Squat 30-15-15-15

Bear Complex Video

FxT Workout March 9th 2018

100 Mountain Climbers
10 Deck Squats
20 Super Planks
20 American Swings
×5

FxT Workout March 8th 2018

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

FxT Workout March 7th 2018

20 Super Planks
10 Advanced Bird Dogs
×5
10 Inchworm Push Ups
10 Plank Rotations
×5
10 Ab Wheel rollouts
50 Mountain Climbers
×5

March 5th 2018: Sick Day, No Workouts

Good morning, Body Focus Fitness clients. I seem to have caught a nasty cold bug, so no workouts today.

FxT Workout March 2nd 2018

5 Turkish Get Ups each side
10 Pull Ups
15 Kettlebell Snatches each arms
100 Jump Rope
×5

FxT Workout March 1st 2018

Five Rounds
1 Power Clean /1 Front Squat/1 Push Press
2 Power Clean /2 Front Squat/2  Push Press
3 Power Clean /3 Front Squat/3 Push Press
4 Power Clean /4 Front Squat/4 Push Press
5 Power Clean /5 Front Squat/5 Push Press
20 Calories on the Airdyne

FxT Workout February 28th 2018

500 meter row
25 Medicine Ball Slams
100 Mountain Climbers
10 Burpees
×5

FxT Workout February 27th 2018

5-4-3-2-1 Turkish Get Up each side
Then...
50 Toes-to-Bar
100 Kettlebell Swings
50 Ab Wheel
Then...
1-2-3-4-5 Turkish Get Up each side

FxT Workout February 26th 2018

Five rounds.
60 seconds work, 15 seconds rest.
One minute break between rounds.
Box  Jump 24 in./ 18 in.
Push Press 65lbs/45lbs
Row
Wall Ball 20lbs/14lbs
Deadlift High Pull 65lbs/45lbs

FxT Workout February 23rd 2018

With BFR arm bands 21-19-17-15-13-11-9-7-5-3
Modified Pull Ups
Push Ups
Squat Jumps
Then...
Tabata Burpees

FxT Workout February 22nd 2018

25 Calories on the Airdyne
15-13-11-9-7-5-3-1 Burpees

FxT Workout February 21st 2018

8 Trap Bar Deadlifts
8 Hang Cleans
×8

FxT Workout February 20th 2018

10-9-8-7-6-5-4-3-2-1
Kettlebell Clean & Press each side
Kettlebell Lunge Chops each side
Run up and down the stairs four times  after each set.

FxT Workout February 12th 2018

12-11-10-9-8-7-6-5-4-3
Deadlift
DB Bench Press
Then...
Tabata Squat/Bench Dips alternating 16 rounds w/BFR bands

FxT Workout February 9th 2018

BFR Band Workout
30 Air Squats
30 Walking Lunges
30 Reverse lunges each leg
Jog 150 meters

15 Air Squats
30 Walking Lunges
15 Reverse lunges each leg
Jog 150 meters

15 Air Squats
30 Walking Lunges
15 Reverse lunges each leg
Jog 150 meters

15 Air Squats
30 Walking Lunges
15 Reverse lunges each leg
Jog 150 meters

Tabata Squats

FxT Workout February 8th 2018

5 Hang Power Snatches
5 Overhead Squats
5 Snatch Grip High Pulls
9 Burpees
×8

FxT Workout February 7th 2018

21-18-15-12-9-6-3
Squat Press
Modified Pull Up

FxT Workout February 6th 2018

Javorek Style Complex:

6 Power Cleans
6 Front Squats
6 DLHP
6 Hang Cleans
6 Single Leg Deadlifts
6 cleans
×6

FxT Workout February 2nd 2018

5 TGU each side
5 Burpees
Run 200 meters
x 7

FxT Workout January 31st 2018

30 seconds work, 15 seconds rest × 6
1) Power Clean and Press
2) Front Squat
3) Squat Press
Then...
30 Alternating Reverse Lunges × 4

FxT Workout January 29th 2018

BFR Band Workout
12-11-10-9-8-7-6-5-4-3
Pull Ups
Hindu Push Ups
Then...
30-15-15-15
Dumbbell Shoulder Press
Dumbbell Curl

FxT Workout January 26 th 2018

BFR Workout
Bulgarian Squats 30-15-15-15 each leg
Step Ups 30-15-15-15 each leg
Mountain Climbers 100-50-50-50
Bench Dips 30 first sets, then three sets to failure.

FxT Workout January 24th 2018

Five rounds:

20 Alternating Reverse Lunges/20 Air Squats/20 Squat Jumps

10 Inchworms w/ Push up

10 Burpees

FxT Workout January 23rd 2018

5 Power Cleans every minute × 15
Then...
6 Trap Bar Deadlifts
6 Legs Press
× 6

FxT Workout January 22nd 2018

Five rounds
45 seconds work , 15 seconds rest

Battle Rope
Wall Ball
Airdyne
Rower
Slam
American Swing

FxT Workout January 19th 2018

6 Db Power Cleans
6 Db Squats
6 Db Presses
6 Db DLHP
6 Db Cleans
6 Db Snatch
× 6

FxT Workout January 18th 2018

Five rounds
15 Squat Press
15 Burpees
15 Calories on the Airdyne

FxT Workout January 17th 2018

9 Power Cleans
15 Kettlebell Snatches each side
21 Medicine Ball Slams
×5

FxT Workout January 16th 2018

21-18-15-12-9
Airdyne Calories
Modified Pull Ups
Pistols
Ab Wheel

FxT Workout January 15th 2018

5 Deadlifts
20 Bench Dips
×6
5 RDL
15 Push Ups
×6

FxT Workout January 12th 2018

10 Rounds
5 Hang Power Snatches
5 Power Snatches
5 Overhead Squats
Run to the fence and back (150 meters)

FxT Workout January 11th 2018

8 Front Squats
16 Ab Wheel
×5
8 Leg Press
8 Toes-to-Bar
×5

FxT Workout January 10th 2018

30 Minutes AMRAP
Row 15 calories
10 Barbell Thrusters
5 Burpees

FxT Workout January 9th 2018

8 Pull Ups
8 Dips
× 8
12 Body Rows
12 Push Ups
× 6

FxT Workout January 8th 2018

Hang Power Clean 12-11-10-9-8-7-6-5-4-3
Run the stairs five times after each set

FxT Workout January 5th 2018

21-18-15-12-9-6-3
DLHP
Burpees
American Swings

FxT Workout January 3rd 2018

12-11-10-9-8-7-6-5-4-3
Modified Pull Ups
Push Ups
Then...
Row 250 metres
15 Dumbbell Squat Presses
15 Ab Wheel rollouts
× 5

FxT Workout January 2nd 2018

Five Rounds
Right hand first, then left.
3 TGU/3 Rack Squat/3 Snatch
2 TGU/2 Rack Squat/2 Snatch
1 TGU/1 Rack Squat/1 Snatch
Then...
Farmer's walk the stairs five times