The Workout for April 30th

5 Power Snatches
Row one minute
7 Power Snatches
Row two minutes
9 Power Snatches
Row three minutes
11 Power Snatches
Row 4 minutes
11 Power Cleans
Row 4 minutes
9 Power Cleans
Row three minutes
7 Power Cleans
Row two minutes
5 Power Cleans
Row one minute

The Workout for April 29th

21-18-15-12-9-6-3
Thrusters
Modified Pull Ups
Deadlift High Pulls
Hindu Push Ups

The Workout for April 26th

50 Slams
40 Swings
30 Jumping Pull Ups
20 Burpees
10 Candlesticks
X 4

The Workout for April 25th

100 Jump Rope
10 Power Snatches
20 Super Planks
5 Overhead Squats
x 5

The Workout for April 24th

5 TGU each side
25 Hammer strikes from each side
20 Get Up Sit Ups
25 Hammer Dives
X 5

The Workout for April 23rd

25 Kb Swings\
10 Burpees
20 Modified Pull Ups
Run up and down the stairs 5 times
X 5

The Workout For April 22nd

45 seconds work/15 seconds rest, four rounds

Dumbbell Renegade Rows
Dumbbell Cleans
Dumbbell Thrusters
Dumbbell Snatches
Jump Rope

Then...
Tabata Dumbbell Burpees

3;00PM Class Cancelled Today

The 3:00 FxT class is cancelled today April 19th. All other class times are unaffected.

Thank you.

The Workout for April 19

21-18-15-12-9-6-3
Push Up
Squat Jump
Belly Buster

Row 250 meters after each set

The Workout for April 18th

20 Figure 8/Snatch/Windmills

20 Alternating Squat Cleans

20 Reverse Lunge Swings each side

X 4

The Workout for Wednesday April 17th

Run two laps

10 Modified Pull Ups

50 Hammer Drives

10 Burpees

X 5

Th e workout for Tuesday April 16th

10 knees-to-elbows
10 heavy windmills eachside
10 ab wheels
10 lunge chops each side
X4

The Workout for Monday April 15th

Plank /Push Up Intervals: 20 second plank/10 seconds of push ups x 8

Suitcase High Pull Intervals: 30 seconds work/15 seconds rest x 8

Alternating Side Plank/Plank Intervals: 20 seconds alternating side plank/10 second plank x8

Dumbbell Snatch Intervals 30 seconds work 15 seconds rest x8

8:00AM Class cancelled Saturday April 13th

The Saturday morning class is cancelled for April 13th. Sorry fir any inconvenience.

The Workout for Friday April 12th

Push Sled & Agility ladder
Imagine rhe fun..

The Workout for Wednesday April 10th

21-18-15-12-9-6-3
Bench Dips
Step Ups w/Dumbbells
Hindu Push Ups
Walking Lunges w/Dumbbells

Run to the fence and back after each round

The Workout for Monday April 8

30 Swings
10 High Pull/Snatch/Swing complexes on each side
30 Swings
10 Figure 8 Snatches each side
30 Swings
10 Half Get Ups each side
X 3

The Workout for Friday April 5th

10 Hang High Pulls
10 Hands Down/Legs Up
10 Hang Power Cleans
10 Candlesticks
10 Hang Cleans
10 Deck Squats
X 4

The Workout for Thursday April 4th

21-18-15-12-9-6-3
Burpees
Squat Jumps
Mountain Hoppers
Push Ups

The Workout for Wednesday April 3rd

Ladder 1-10
Kb Swing
Kb Clean & Jerk
Kb High Pull

then...
Ladder 1-10
Swing
American Swing

then...then...
Ladder 1-5
Turkish Get Ups

The Workout for Tuesday April 2nd

10 Deadlifts
10 Dumbbell Bench Press
Run one lap around the building (250 yards)
X 6

The Real Workout for Monday April 1st

500 meter row
10 Dips
10 DB Cleans
X 5

The Workout Monday April 1st

21 Hungarian hand  stands
14 Swing Chops
Run 1 Mile