FxT is Functional Cross Training that incorporates kettlebells, calisthenics, Olympic weightlifting, sprinting, agility drills, metabolic conditioning and core strengthening to provide you with unprecedented levels of strength, endurance and mobility.
Friday, August 31, 2012
Wednesday, August 29, 2012
The Workout for Thursday August 30th
Five Rounds
10 Overhead Speed Squats
10 Floor Wipers
10 Hang Power Snatches
10 Anchored Hip Raises
10 Overhead Speed Squats
10 Floor Wipers
10 Hang Power Snatches
10 Anchored Hip Raises
Tuesday, August 28, 2012
The Workout for Tuesday August 28th
Kettlebell Hopper
Exercise is randomly drawn.
That exercise is performed as a 5 minute AMRAP.
Draw another and repeat.
Four rounds total
Sunday, August 26, 2012
The Workout for Monday August 27th
Three Rounds
20 Kettlebell Swings
20 Push Ups
20 Modified Pull Ups
10 Kettlebell Clean and Press each side
20 Mountain Hoppers
10 Kettlebell Rows each side
10 Kettlebell Reverse Lunges each side
15 Kettlebell Snatches each side
20 Kettlebell Swings
20 Push Ups
20 Modified Pull Ups
10 Kettlebell Clean and Press each side
20 Mountain Hoppers
10 Kettlebell Rows each side
10 Kettlebell Reverse Lunges each side
15 Kettlebell Snatches each side
Thursday, August 23, 2012
The Workout for Friday August 24th
Five Rounds
5 Hang Power Snatch/Overhead Squats
5 Behind-the-Neck Squat Press/Snatch Balance
5 Snatch Grip DLHP/Hang Snatch
5 Snatches
5 Hang Power Snatch/Overhead Squats
5 Behind-the-Neck Squat Press/Snatch Balance
5 Snatch Grip DLHP/Hang Snatch
5 Snatches
Wednesday, August 22, 2012
The Workout for Thursday August 23rd
4 Rounds
30 Walking Lunges
20 Side Step Squats
10 Pistols each leg
10 Side Step Ups each leg
100 Calf Bounces
100 Mountain Climbers
30 Walking Lunges
20 Side Step Squats
10 Pistols each leg
10 Side Step Ups each leg
100 Calf Bounces
100 Mountain Climbers
Tuesday, August 21, 2012
The Workout for Wednesday August 22nd
Seven Rounds
7 Push Press/5 Squat Press/3 Thrusters/1 Split Jerk
Then...
Tabata Hang Cleans
7 Push Press/5 Squat Press/3 Thrusters/1 Split Jerk
Then...
Tabata Hang Cleans
Monday, August 20, 2012
Sunday, August 19, 2012
The Workout for Monday August 20th
Three Rounds
15 Kettlebell High Pulls each side
Run to the fence and back
10 Kettlebell Snatches each side
Run to the Fence and back
5 Kettlebell Clean and Jerks each side
Run to the fence and back.
15 Kettlebell High Pulls each side
Run to the fence and back
10 Kettlebell Snatches each side
Run to the Fence and back
5 Kettlebell Clean and Jerks each side
Run to the fence and back.
Thursday, August 16, 2012
The Workout for Friday August 17th
5 Rounds
5 Push Ups/5 Inch Worm Push Ups/5 Mountain Hopper Push Ups/5 Burpees
5 Knee Raises/5 Knees to Elbows/5 Toes-to-Bar
10 Tri-Directional(right,left,middle) Slams
5 Push Ups/5 Inch Worm Push Ups/5 Mountain Hopper Push Ups/5 Burpees
5 Knee Raises/5 Knees to Elbows/5 Toes-to-Bar
10 Tri-Directional(right,left,middle) Slams
The Workout for Thursday August 16th
5 rounds
5 Deadlift High Pulls
5 Hang Power Cleans
5 Front Squats
5 Lunges each side
Then...
10 Back Squats
10 Overhead Reverse Lunges
The Workout for Friday August 16th
Five Rounds
Complex A
5 DLHP
5 Hang Power Cleans
5 Front Squats
5 Lunges each leg
Complex B
10 Back Squats
10 Alternating Overhead Reverse Lunges
Complex A
5 DLHP
5 Hang Power Cleans
5 Front Squats
5 Lunges each leg
Complex B
10 Back Squats
10 Alternating Overhead Reverse Lunges
Tuesday, August 14, 2012
The Workout for Wednesday August 15th
10 Pull Ups
10 Dips
100 Jump Rope
x3
15 Modified Pull Ups
15 Parallette Dips
100 Run in Place Jump Rope
x3
20 Jumping Pull Ups
20 Jumping Dips
25 Double Unders
x3
10 Dips
100 Jump Rope
x3
15 Modified Pull Ups
15 Parallette Dips
100 Run in Place Jump Rope
x3
20 Jumping Pull Ups
20 Jumping Dips
25 Double Unders
x3
The Workout for Tuesday August 14th
Five Rounds
3 Hang High Pulls/1 Power Clean/3 Presses x 3
3 Front Squat/1 Push Jerk/3 Overhead Squat x 3
3 Power Snatch/1 Squat Jerk/3 Thrusters x 3
3 Hang High Pulls/1 Power Clean/3 Presses x 3
3 Front Squat/1 Push Jerk/3 Overhead Squat x 3
3 Power Snatch/1 Squat Jerk/3 Thrusters x 3
Sunday, August 12, 2012
The Workout for Monday August 13th
AMRAP 25 Minutes
10 One Hand Kettlebell Deadlift High Pulls each side
100 Mountain Climbers
20 Swing Flip Squats
25 Push Ups
10 One Hand Kettlebell Deadlift High Pulls each side
100 Mountain Climbers
20 Swing Flip Squats
25 Push Ups
Friday, August 10, 2012
Oh Yeah, the Workout for Friday August 10th
Four Rounds
20 High Release Hand to Hand Swings
20 Renegade Lunges
10 Snatch to a Forward Windmill each side
10 Full Body Attacks
Thursday, August 9, 2012
Tuesday, August 7, 2012
The Workout for Wednesday August 8th
Five Rounds
5 Hip Start Clean/Push Press
15 Barbell Burpee High Pulls
10 Fighter Stance Thrusters
5 Hip Start Clean/Push Press
15 Barbell Burpee High Pulls
10 Fighter Stance Thrusters
Monday, August 6, 2012
Sunday, August 5, 2012
The Workout for Monday August 6th
Every minute for 30 minutes, perform the following:
1 Clean Pull
1 Power Clean
1 Snatch Pull
1 Power Snatch
1 Clean Pull
1 Power Clean
1 Snatch Pull
1 Power Snatch
Friday, August 3, 2012
The Workout for Friday August 3rd
For time (which means go as fast as you can)
30 each of the following:
Chariot Rope
Box Jump
Slam
Jumping Pull Up
Hammer Drive
Five Rounds
30 each of the following:
Chariot Rope
Box Jump
Slam
Jumping Pull Up
Hammer Drive
Five Rounds
Wednesday, August 1, 2012
The Workout for Thursday August 2nd
1-2-3-4-5-6-7-8
Kb Press right
Kb Press left
Kb Row right
Kb Row left
Three rounds
Kb Complexes
High Pull/Clean/Lunge Chop x 5 each side
Figure 8/Clean and Jerk x 5 each side
Kb Press right
Kb Press left
Kb Row right
Kb Row left
Three rounds
Kb Complexes
High Pull/Clean/Lunge Chop x 5 each side
Figure 8/Clean and Jerk x 5 each side
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