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.
Monday, September 30, 2013
The Workout for September 30th
Sunday, September 29, 2013
An Important Messsage for My Clients
There have been a few occurrences as of late that have prompted me to address the type of behavior that is and is not acceptable during workout sessions or at anytime in the studio. It is important to remember that the people around you are a diverse group with different backgrounds, ethnicities, religious beliefs and sensitivities. And while I think a relaxed environment is desirable that doesn't preclude taking into account what may be offensive to someone else. I realize that the workouts may induce the need for a profanity laced tirade or a targeted expletive in my direction, and if you are in a one on one session with me that is fine. But in the presence of others I urge everyone to think before they speak. Criticisms of other's faiths, political views and cultures in the group setting are also something that should be avoided.
Friday, September 27, 2013
Tonight's Functional Cross Training Class
Thursday, September 26, 2013
The Workout for September 26th
20 Opposing Grip Modified Pull Ups
10 Barbell Squats
20 Offset Push Ups
10 Hang Power Cleans
Wednesday, September 25, 2013
Tuesday, September 24, 2013
The Workout for September 24th
Row 2 minutes
25 Kb Swings
50 Hammer Drives
10 Get Up Sit Ups
Sunday, September 22, 2013
The Workout for September 23rd
One repetition the first minute, two repetitions the second minute, three repetitions the third minute etc, continuing until you are unable to complete the required number of repetitions for the corresponding minute.
Ladder 1: Hang Power Clean and Press
Rest five minutes, then...
Ladder 2: Burpees
Friday, September 20, 2013
The Workout for September 20th
"Kettlebell 101"
20 Swings
10 one hand Swings each side
10 Clean and Press each side
10 High Pulls each side
10 Snatches eacg side
X 4
Then the Five rounds of the Kb complex:
High/ Snatch/Clean/Windmill x 5 each side
Thursday, September 19, 2013
The Workout for September 19th
15-12-9-6-3
Hang Power Snatch
Pull Up
Overhead Squat
Burpee
Then..
5 Hang Snatch X 5
Wednesday, September 18, 2013
The Workout for September 18th
Run to the fence and back
20 Push Ups
20 Sit Ups
20 Belly Busters
Tuesday, September 17, 2013
The Workout for September 17th
20 American Swings
20 Hammer Strikes right
20 Kb Snatches right
20 Hammer Strikes left
20 Kb Snatches left
40 Alternating Hammer Strikes
20 Alternating Kb High Pulls
X 4
Sunday, September 15, 2013
The Workout for September 16th
Push Press
Slam
Hang Power Clean
Slam
Deadlift
Slam
Thursday, September 12, 2013
The Workout for September 13th
7 Lunge Chops
7 Clean and Press
7 Reverse Lunges
7 Half Get Ups
x7
The Workout for September 12th
Super Star Presses
Super Planks
Superman
100 Jump rope
X 5
Then...
Tabata 1: Push Ups/Ab Wheel, 8 rounds each
Tabata 2: Squat Jumps, 8 rounds
Wednesday, September 11, 2013
The Workout for September 11th
10-9-8-7-6-5-4-3-2-1
Snatch Grip DLHP
Hang Power Snatch
Thruster
Power Clean
Sunday, September 8, 2013
Thursday, September 5, 2013
The Workout for September 6th
5 Suitcase lifts each side
5 Presses each side
5 Dead Cleans each side
5 Rack Squats each side
10 Swing Flip Squats/10 Swings/10 Hand-to-Hand Swings/10 American Swings
X 5
Wednesday, September 4, 2013
The Workout For September 4th
250 meter row
5 Presses
10 Burpees
Squat Presses
X 5
3 Thrusters
X 4
Increase weight every set.
Monday, September 2, 2013
The Workout for September 3rd
Five Rounds
45 seconds work/15seconds rest
Chariot Rope
Medicine Ball Slam
Drum Roll Rope
Wall Ball
Then...
5 Barbell Cleans
Increase weight each set
Five sets