FxT Workout December 29th 2017

With 2 Dumbbells:
6 Renegade Rows each side
6 Squat Thrust High Pulls
6 Snatches
6 Cleans
6 See-saw Presses
6 Squat Presses
×6

FxT Workout December 28th 2017

6 Hang Power Cleans
3 Reverse Lunges each leg
3 Front Squats
Run 150 meters
× 8
Then...
Tabata Front Squats

FxT Workout December 26th 2017

9 Power Cleans
12 Push UPS
9 Front Squats
X 5
7 Hang Cleans
7 Burpee
X 5

FxT Workout December 22nd 2017

8 Bench Press
8 Trap Bar Deadlifts
× 8
8 Squat Press
8 Power Cleans
× 8

FxT Workout December 21st 2017

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

FxT Workout December 18th 2017

15-13-11-9-7-5-3
Squat Press
Pull Ups
Overhead Squats
Burpees

FxT Workout December 14th 2017

Five Rounds with a kettlebell:
High Pull/Snatch/Clean ×5 each side
Rev. Lunge/Lunge Chop/Press ×5 each side
5 Kb Sit Ups/10 Russian Twists ×3

FxT Workout December 13th 2017

10 Inchworms
20 Advanced Bird Dogs
10 Plank Rotations
20 Super Planks
20 Squat Jumps
100 Mountain Climbers
× 5

FxT Workout December 12th 2017

8 Pull Ups
8 Squat Press
15 Calories on the Airdyne
× 8

FxT Workout December 11th 2017

Continuous 15-12-9-6-3; 3-6-9-12-15
Double Kettlebell Cleans
Push Ups
Double Kettlebell Swings
Bench Dips

FxT Workout December 8th 2017

8 Trap Bar Deadlift
8 Bench Press
8 Dumbbell Snatches each side
×8

FxT Workout December 7th 2017

Five Rounds
Airdyne: 45 sec @50rpm/15 sec max output for 5 minutes
10 Inchworm Super Planks
30 Slide Climbers

FxT Workout December 6th 2017

12-10-8-6-4-2
Pull Ups
Pistols
Dips
Back Extensions

FxT Workout December 4th 2017

8 Kettlebell Bench Press
8 Kettlebell Bent Rows
×5
Then...
100 Jump Rope
20 Wall Balls
10 Deck Squats
15 Burpees
×5

FxT Workout December 5th 2017

10-9-8-7-6-5-4-3-2-1
Power Cleans
Front Squats
Barbell Rollouts

FxT Workout December 1st 2017

Pull Up Complex (3 standard Pull Ups, 3 switch grip left, 3 switch grip right, 3 Chin Ups)
12 Back Extensions
10 Burpees
×5
20 Reverse Lunge Slams
10 Inchworms
Airdyne 60 Seconds
×5

FxT Workout November 30th 2017

10-9-8-7-6-5-4-3
Hang Power Snatch
Overhead Squats
Then...
10-9-8-7-6-5-4-3
Snatch Grip Deadlift
Leg Press

FxT Workout November 29th 2017

Ten Rounds:
15 seconds Squat Jumps
15 second break
 30 seconds Bench Press
15 second break
45 seconds Battle Rope
15 second break
60 seconds Rowing
30 second break

FxT Workout November 28th 2017

Airdyne 75 Calories
75 Kettlebell Swings
Airdyne 60 Calories
60 Kettlebell 2
Airdyne 45 Calories
45 Kettlebell Swings
Airdyne 30 Calories
30 Kettlebell Swings
Airdyne 15 Calories
15 Kettlebell Swings

FxT Workout November 27th 2017

6 Thrusters
6 Power Cleans
6 Front Squats
6 Push Press
6 Clusters
6 DLHP
×6

FxT Workout November 22nd 2017

5-4-3-2-1 Turkish Get Ups each side
Row 2000 meters
1-2-3-4-5 Turkish Get Up

FxT Workout November 21st 2017

Five Rounds

10 Alternating Reverse Lunges/5 Dumbbell Cleans × 3
5 Bent Rows/5 Upright Rows × 3
Slam Complex (Left, right, middle) ×10

FxT Workout November 20th 2017

3-6-9-12-15-12-9-6-3
Push Ups
DLHP
Dips
Hang Power Cleans

Thanksgiving Week Schedule

Monday, Tuesday, and Wednesday as normal.
Closed Thursday and Friday.
Saturday as normal.

Have a safe and Happy Thanksgiving!

FxT Workout November 17th 2017

Get up/Snatch/Clean/Press × 5 each side
100 High Knees
X 5

FxT Workout November 16th 2017

10 Power Cleans
10 Leg Press
20 Modified Pull Ups
20 Push Ups
×5

FxT Workout November 15th 2017

10-9-8-7-6-5-4-3-2-1 Power Snatch
Run to the fence and back after each set

FxT Workout November 14th 2017

15 Push Press
20 Squat Press
Row 250 meters
20 Wall Ball
15 DLHP
×5

FxT Workout November 13th 2017

4 rounds
30 seconds work/15 seconds rest
60 seconds rest between rounds

Swings
Shooters Plank
Goblet Squat
Shooters Push Ups
American Swings
Two Handed Press
Alternating Reverse Lunges
Upright Rows

FxT Workout November 10th 2017

8 Trap Bar Deadlifts
12 Pull Ups
×5
8 Leg Press
12 One armed Rows each side
×5
Tabata Thrusters

FxT Workout November 9th 2017

21-18-15-12-9-6-3
Dumbbell Snatch each side
Slams

FxT Workout November 8th 2017

Airdyne 45 seconds 50 rpm, 15 seconds max effort for 10 minutes.
Then...
10 Inchworms
10 Super Planks
10 Belly Busters
10 Burpees
Then...
Airdyne Tabata

FxT Workout November 7th 2017

Five Rounds
Pull Up Complex (3 Pull Ups/3 Over-under grip Pull Ups each way/3 Chin Ups)
Power Clean/Front Squat/Reverse Lunge each leg × 5
60 Mountain Climbers

FxT Workout November 6th 2017

With a Kettlebell
Three rounds:
10 One Handed Deadlifts RH
10 Clean & Press RH
10 Rack Squats RH
5 Figure 8's w/hold
10 Rack Squats LH
10 Clean & Press LH
10 One Hand Deadlifts LH
One round = Right to left hand, left hand to right hand. 

FxT Workout November 3rd 2017

5 Turkish Get Ups each side
10 Kettlebell Snatches each side
10 Lunge Chops each side
30 Russian Twists
×5

FxT Workout November 1st 2017

21-18-15-12-9-6-3
Push Up
Pull Up
Bench Dip
Modified Pull Up

FxT Workout October 31st 2017

5 Dumbbell Presses
7 Dumbbell Push Presses
9 Dumbbell Squat Presses
9 Dumbbell Snatches
7 Dumbbell Deadlift High Pulls
5 Dumbbell Upright Rows
100 Jump Rope
×5

FxT Workout October 30th 2017

Back Squat 5×5
Leg Press 5×8
Then...
10-9-8-7-6-5-4-3-2-1
Dumbbell Touch & Go
Squat Thrust

FxT Workout October 27th 2017

12 Dumbbell Cleans
12 Alternating Renegade Rows
12 Dumbbell Presses
12 Upright Rows
×5

FxT Workout October 26th 2017

Five Rounds
54 Mountain Climbers
10 Pull Ups
26 Kettlebell Swings
19 Rower Calories
63 second Plank

FxT Workout October 25th 2017

10 Rounds:
Dead Lift High Pull/Hang Power Clean/Squat Press × 5
50 Mountain Climbers
5 Burpees

FxT Workout October 24th 2017

10 Step Up to Reverse Lunge each leg
20 Swings
10 Elevated Kettlebell Squats
20 Swings
×5
Then...
1000-800-600-400-200 meter row with 45 seconds rest between each.

FxT Workout October 23rd 2017

20 Push Ups
15 Modified Pull Ups
×5
20 Bench Dips
15 Modified Chin Ups
×5
Then...
Tabata Squat Jumps

FxT Workout October 20th 2017

8 Dumbbell Bench Press
8 Dumbbell Bent Rows
×8
8 Dumbbell Squat Press
8 Dumbbell Snatch
×8
8 Dumbbell Suitcase
8 Dumbbell Deadlift
×8

FxT Workout October 19th 2017

15 Step Ups each leg
30 Swings
30 Walking Lunges
15 One Hand Swings each
30 Alternating Reverse Lunges
15 Right hand Hammer Strikes
15 Left hand Hammer Strikes
30 Hammer Drives
×4

FxT Workout October 18th 2017

10 Super Plank Push Ups
15 Modified Pull Ups
100 Jump Rope
×5
10 Hindu Push Ups
10 Modified Chin Ups
50 Rope waves
×5

FxT Workout October 16th 2017

Kb Front Squats 88lbs men/52lbs women
Airdyne Calories 30 men/20 women @max effort

15 Kb Front Squats
Airdyne Calories
12 Kb Front Squats
Airdyne Calories
9 Kb Front Squats
Airdyne Calories
6 Kb Front Squats
Airdyne Calories
3 Kb Front Squats
Airdyne 10 Calories

FxT Workout October 13th 2017

7 Power Snatch
7 Front Squats
7 High Pulls
30 Hammer Drives
× 7

FxT Workout October 12th 2017

Row 250 meters max effort
10 Push Ups ( weighted if necessary )
×8

FxT Workout October 11th 2017

21-18-15-12-9-6
Dumbbell touch and go overhead
Medicne Ball Slams
Dumbbell Swings each side
Wall Ball

FxT Workout October 10th 2017

12 Pull Ups
12 Alternating Reverse Lunges
12 Modified Pull Ups
12 Alternating Pistols
100 Jump Rope
×5

FxT Workout October 9th 2017

7 Push Press every minute for 10 minutes
Then...
20 Swing/American Swing complex
60 seconds on the Airdyne
× 5

FxT Workout October 5th 2017

8 Dumbbell Bench Press
8 Dumbbell Snatches per side
×8
8 Arnold Press
8 Dumbbell Deadlift High Pulls
×8

FxT Workout October 3rd 2017

10 Inchworm Push Ups
25 Slams
10 Modified Pull Ups
20 Wall Ball
×5

FxT Workout October 4th 2017

With 2 Kettlebells:
Swing/Clean/Squat Press 10-9-8-7-6-5-4-3-2-1
Run up and down the stairs 5 times after each set

FxT Workout October 2nd 2017

8 Trap Bar Deadlifts
8 Hang Power Cleans
×8

FxT Workout September 29th 2017

6 Dumbbell Deadlift
6 One Arm Bent Rows
× 5
6 Dumbbell Cleans
6 Dumbbell Squat Thrusts
× 5
6 Dumbbell Snatches each side
15 Calories on the Airdyne
× 5

FxT Workout September 27th 2017

5 Turkish Get Ups each side
5 Offset Push Ups each side
X 5
10 Alternating Snatch Lunges
10 Reverse Lunge Presses each side
X 5

FxT Workout September 26th 2017

8 Trap Bar Deadlifts
12 Parallette Dip
×5
8 Leg Press
12 Parallette Push Ups
×5

FxT Workout September 25th 2017

High Pull/Snatch/Clean/Press × 5
100 Mountain Climbers
X 5
Then...
10-8-6-4-2
Lunge Chop each side
Goblet Squats

FxT Workout September 22nd 2017

12 Pull Ups
20 Squat Jumps
Run up and down the stairs 5 times
X 5
Then...
Turkish Get Ups 5-4-3-2-1 each side.

FxT Workout September 21st 2017

Airdyne Calories: Women 15, Men 20
10 Inchworms
20 Slams
10 Super Planks
×5

FxT Workout September 20th 2017

6 Dumbbell Clean Pulls
6 Dumbell High Pulls
6 Dumbbell Cleans
6 Arnold Presses
6 Shoulder Squats
6 Squat Presses
X 6

FxT Workout September 18th 2017

12-11-10-9-8-7-6-5-4-3
Dumbell Snatch each arm
Push Ups
Then...
Row 250 meters, 30 seconds rest × 5

FxT Workout September 15th 2017

20 Alternating Superstar Presses
10 Pull Ups
×5
30 Sledgehammer Drives
20 Bench Dips
30 Walking Lunges
×5

FxT Workout September 14th 2017

Snatch Pull/Snatch High Pull/Power Snatch×5
60 seconds Airdyne @70 RPM

FxT Workout September 13th 2017

8 Dumbbell Presses
8 Upright Rows w/dumbbells
×5
8 Bench Press
8 Bent Rows
×5
Then...
"Broken Burpees"
5 Tap Squats
5 Mountain Hoppers
5 Push Ups
5 Squat Jumps
5 Burpees
× 5

FxT Workout September 12th 2017

Tabata Battle Rope
100 Air Squats
Tabata Rowing Machine
100 Kettlebell Swings
Tabata Slams
100 Wall Ball

FxT Workout September 11th 2017

10-9-8-7-6-5-4-3-2-1 Power Cleans
Run the stairs twice after each set
Then...
Tabata Front Squats

FxT Workout September 8th 2017

8 Trap Bar Deadlift
8 Dumbbell Presses
X 5

12 Dumbbell Cleans
15 Calories on the Airdyne
20 Belly Buster's
X 5

FxT Workout September 7 2017

Row 500 meters
10 Deck Squats
20 Burpees
X 5

FxT Workout September 6th 2017

15 Modified Pull Ups
20 American Swings
X 5
10 One Arm Rows
10 Kb Snatches
Each arm x 5

FxT Workout September 5th 2017

10 Hang Cleans
25 Slams
10 Super Plank Push Ups
X 5
Then....
Tabata Airdyne, 12 rounds

FxT Workout September 1st 2017

30 Med Ball Slams
30 Kettlebell Swings
100 Mountain Climbers
30 Wall Ball
X 5

Fx T Workout August 30th 2017

12 Pull Ups
20 Squat Jumps
X 5
10 Inchworm Push Ups
10 Jump Lunges
X 5
Then...
Airdyne: 45 seconds at 50 rpm, 15 second sprint for 10 minutes.

FxT Workout August 29th 2017

15 Dumbbell Snatches each side
Row 300 meters
X 6

FxT Workout August 28th 2017

10 Push Ups on Kettlebells
20 Suitcase Lifts
10 Double Kettlebell Cleans
10 Kettlebell Front Squats
X 5

FxT Workout August 25th 2017

6 Hang High Pulls
6 Hang Power Cleans
6 Push Press
6 Front Squats
6 Squat Presses
X 6

FxT Workout August 24th 2107

8 Trap Bar Deadlifts
2 minutes on the Airdyne @70+ RPM
15 Push Ups
X 6

FxT Workout August 23rd 2017

Five Rounds
30 seconds work/15 seconds rest
Kb Snatch right
Kb Snatch left
Kb Squat Press right
Kb Squat Press left
Get up Sit up right
Get up Sit up left
One minute rest

FxT Workout August 22nd 2017

Farmers Walk up and down the stairs twice
10 Double Kettlebell Swings
X 5
Rack Walk 200 feet
10 Double Kettlebell Cleans
X 5

FxT Workout August 21st 2017

10 Modified Pull Ups
10 Goblet Squats
X 5
10 Bent One arm Rows each side
10 Kb Front Squats
X 5

FxT Workout August 18th 2017

10 Deadlifts
10 Dumbbell Presses
X 10

FxT Workout August 17th 2017

Row 250 meters
5 Pull Ups
10 Push Ups
15 Air Squats
X 6

FxT Workout August 16th 2017

12-11-10-9-8-7-6-5-4-3
Hang Clean & Press
Barbell Rollout
DLHP

FxT Workout August 15th 2017

Tabata 1: Battle Rope
Tabata 2: Mountain Climbers
Tabata 3: Deadlift
Tabata 4: Jumping Pull Ups
Tabata 5: Burpees

FxT Workout August 14th 2017

8 Presses
8 Renegade Row Push Ups
8 Dumbbell Cleans
8 Dumbbell Squat Thrusts
8 Squat Presses
X 5

FxT Workout August 9th 2017

15 Thrusters
15 Modified Pull Ups
15 American Swings
15 calories on the Rower
X 6

FxT Workout August 8th 2017

OTM 2 Power Cleans x 10 minutes
Then...
50 Sledgehammer Drives
10 Pull Ups
15 Burpees
X 5

FxT Wiorkout August 7th 2017

21-18-15-12-9-6-3
Push Ups
Reverse Lunges each side
Bench Dips
Squat Jumps


Then...
Tabata:
1) Battle Rope
2) Wall Ball

FxT Workout August 4th 2017

12 Modified Pull Ups
5 Ab Wheel 5 with push ups x 3
Row 500 meters
X 5

FxT Workout August 3rd 2017

30 Sledge Hammer Drives
20 calories on the Airdyne
X 8

FxT Workout August 2nd 2017

8 Hang Power Clean
8 Squat Press
8 High Pull
8 Hang Clean
X 6

FxT Workout August 1st 2017

12-11-10-9-8-7-6-5-4-3
Dips
Pull Ups
Burpees

FxT Workout July 31 2017

8 Pistols each leg
12 Dumbbell Snatches each arm
x 5
8 Step Ups each leg
12 Reverse Lunge Swings each side
x 5
Tabata on the Airdyne, 12 rounds

FxT Workout July 28th 2017

12 Pull Ups
80 Mountain Climbers
×5
12 Squat Presses
5 Times up and down the stairs
×5

FxT Workout July 27th 2017

21-18-15-12-9-6-3 Deadlift High Pulls clean grip
15 Calories on the Airdyne after each set

FxT Workout July 26th 2017

8 Bench Press
8 Deadlifts
×5
12 Dips
25 Swing
×5

FxT Workout July 25th 2017

6 Push Presses
6 Front Squats
6 Power Cleans from mid thigh
6 High Pulls from below knee
6 Single Leg RDL each leg
6 Power Cleans
×6

FxT Workout July 21st 2017

5 Turkish Get Ups each side
Renegade Rows 5 each side
Row 500 meters
×5

FxT Workout July 20th 2017

6 Double Kettlebell Swings
6 Double Kettlebell Cleans
6 Double Kettlebell Squats
6 Kettlebell Snatches each side
6 Push Press each side
6 Lunge Chops each side
× 6

FxT Workout July 18th 2017

8 Db Bench Press
25 Hammer Drives
×5
8 Db Deadlift High Pulls
8 Db Push Press
×5
Then...
6 Db Cleans every 30 seconds ×10

FxT Workout July 17th 2017

21-18-15-12-9-6-3
Dumbbell Cleans
Bench Dips
Medicine Ball Slams

FxT Workout July 14th 2017

6 Barbell Press
6 Hang High Pull
12 Squat Jumps
6 Deadlifts
6 Deadlift High Pulls
12 Push Ups
× 6

FxT Workout July 12th 2017

5 Turkish Get Ups each side
10 Goblet Squats
×5
Alternating Snatch Ladder ( 1-5,5-1)
10 Lunge Chops each side
×3
Then...
Tabata Battle Rope

FxT Workout July11th 2017

8 Dumbbell Bench Press
8 Pull Ups
x6
8 Dips
8 Modified Pull Ups
×6
Max output row 60 seconds
60 second plank
x6

FxT Workout July 10th 2017, Time to Get Back to It!

Front Squat 5x5
Then...
21-18-15-12-9-6-3 (Can be scaled to 15-13-11-9-7-5-3)
Dumbbell Snatches
Burpees

FxT Workouts July 3rd - 9th 2017

Those who are looking for workouts to do during my absence this week should go to this page.  It has a list of of over 100 workouts that you can do indoors or outdoors without weights or need for a gym. The difficulty level runs from beginner to expert so there should be something for everyone. Scan the list and give a few a try this week.

The majority of the list is courtesy of Eva Twardokens, former Olympic skier and Masters Weightlifting competitor whom I had the good fortune to meet many years ago.

Happy Independence Day, be safe!

FxT Workout June 30th 2017

Row 2000 meters
Then...
12 Db Press
12 Step Ups
12 Upright Rows
12 Suitcase Squats
X 5

FxT Workout June 28th 2017

5-4-3-2-1 Turkish Get Ups
25-25-25-25-25 Push Ups
25-25-25-25-25 Kb Swings

FxT Workout Jume 29th 2017

10-9-8-7-6-5-4-3-2-1
Inchworms
Hang Power Cleans
5 Front Squats after each set of the above

FxT Workout June 27th 2017

15 Dips
15 Db Cleans
15 Ab Wheel rollouts
× 5
Then....
12 round Tababta on the rower.

FxT Workout June 26th 2017

With two Dumbbells:

3 Press/3 Push Press/3 Spilt Jerk × 4
3 Bent Rows/3 Upright Rows/3 Snatches × 4                   10 Walking Lunges/5 RDL × 3

X 3

FxT Workout June 23rd 2017

10-9-8-7-6-5-4-3-2-1 Hang Power Snatch
1-2-3-4-5-6-7-8-9-10 Squat Press
5-5-5-5-5-5-5-5-5-5 Knees-to-Elbows

FxT Workout June 22nd 2017

10 Leg Press
10 Ab Wheel rollouts
× 5
20 Alternating Reverse Lunges
20 Belly Busters
× 5
Then....
Tabata Swings, 12 rounds.

FxT Workout June 21st 2017

Hang Clean 15-13-11-9-7-5-3 (Men 135lbs, Women 95lbs)
Mb Slam 30-26-22-18-14-10-6

FxT Workout June 20th 2017

12 Dips
12 Burpees
Row 12 Calories
× 7

From our Instagram

@samham1989 trying out here new weighted vest. I think we'll need a heavier one pretty soon. #pullup #weightedvest #functionalcrosstraining #FxT #bodyfocusfitnessandperformance #kevs

via Body Focus Fitness Instagram
Click here for information about our training programs

FxT Workout June 19th 2017

8 Kb Box Squats
12 Kb Double Cleans
× 4
8 Kb Front Rack Reverse Lunges each leg
12 Pull Ups
× 4
Then....
Tabata (chosen at the finish of the above)

FxT Workout June 16th 2017

Airdyne: 45 seconds slow, 15 second sprint × 5
Push Up/Modified Pull Up 10-9-8-7-6-5-4-3-2-1

Airdyne: 45 seconds slow, 15 second sprint × 5
10 Back Extensions/10 Sit ups ×4

Airdyne: 45 seconds slow, 15 second sprint × 5
10 Inchworms/10 Superman ×4

FxT Workout June 13th 2017

Hang Power Clean&Press 12-11-10-9-8-7-6-5-4-3
1 minute Airdyne @ 75 RPM men/60 RPM women after each set

FxT Workout June 12th 2017

12 Dumbell Cleans
6 Renegade Rows each side
×5
10 Thrusters
10 Db Deadlift High Pulls
×5

FxT Workout May 25th 2017

15-12-9-6-3
Kettlebell Snatch each side
Lunge Chop each side
Clean and Press each side
Goblet Squat

FxT Workout May 23rd 2017

80 Mountain Cliimber
20 American Swings
×5
100 Jump Rope
10 Kettlebell Snatches each arm
×5

FxT Workout May 22nd 2017

12-11-10-9-8-7-6-5-4-3
Hang Power Clean
Leg Press
Trap Bar Deadlift

FxT Workout May 16th 2017

Row 2 minutes
20 Push Ups
×4
Row 1:30
10 Paralette Dips
×4
Row 1 minute
10 Super Planks
×4

From our Instagram

@corileonetti achieving a deadlift PR of 305lbs. She's had a pretty good month as she also got her first unassisted pull up a couple of weeks ago. #deadlift #bench #squat #powerlifting #strength #girlswholift #girlswhopowerlift #bodyfocusfitnessandperformance #functionalcrosstraining #kevs

via Body Focus Fitness Instagram
Click here for information about our training programs

FxT Workout May 15th 2017

6 Hang Power Snatch
6 Overhead Squats
6 Deadlift High Pulls (clean grip)
6 Hang Power Cleans
6 Front Squats
6 Push Press
6 Squat Press
×6

FxT Workout May 12th 2017

12-11-10-9-8-7-6-5
Dumbbell Cleans
Dumbbell Press
Dumbbell Snatch
60 seconds airdyne @75 rpm (men)
60 seconds airdyne @60 rpm (women)

FxT Workout May 9th 2017

5 Power Snatches
7 Burpees
5 Overhead Squats
7 Burpees
×5

FxT Workout May 3rd 2017

Five Rounds
20 Kettlebell Swings
50 Mountain Climbers
10 Kettlebell Snatches each arm
10 Pikes on the Concept 2
Row 500 meters

From our Instagram

Pull, drag, carry... Must have been a Friday at Body Focus Fitness and Performance. Whoever lines up across from @jace_dorweiler next year is going to have their hands full. #pulldragcarry #gpp #strongman #football #functionalcrosstraining #FxT #bodyfocusfitnessandperformance

via Body Focus Fitness Instagram
Click here for information about our training programs

FxT Workout April 27th 2017

100 Jump Rope
20 Belly Busters
20 Wall Ball
20 Ball Slams
X 4

FxT Workout April 26th 2017

6 Hang High Pulls
6 Hang Power Cleans
6 Front Squats
6 Push Presses
20 Calories on the Airdyne
X 6

FxT Workout April 28th 2017

30 seconds work, 15 seconds rest x 5
Swing
Goblet Squat Press
American Swing
Kb DLHP
Swing Flip Squat
Russian Twist
Get Up Sit Up

Congratulations to @surlyandsummitarethebest for all of her hard work, dedication and discipline leading up to her first figure competition. She had a strong showing during tonight's prejudging; we'll find out where she placed at tomorrow's finals. Nothing makes me happier than client success! #figure #figurecompetitor #NPC #Thunderdome #bodyfocusfitnessandperformance #functionalcrosstraining #FxT #Kevs #twitter #blog #FB

via Instagram http://ift.tt/2oT5OPK

FxT Workout April 21st 2017

Five Rounds of the following:
5 Dumbbell TGU each side
5 Inchworm Renegade Rows
30 second sprint, 15 second rest x 4 on the Airdyne

FxT Workout April 18th 2017

12--11-10-9-8-7-6-5-4-3
Front Squat
Pull Up
Inchworm

FxT Workout April 18th 2017

Row 250
10 Db Cleans
10 Deadlift @ 1.5 x bodyweight.

FxT Workout April 17th 2017

10 High Pull+Power Snatch
100 Mtn Climbers
×5
10 Hang Power Clean and Jerks
Up and down the stairs three times
×5

FxT Workout April 13th 2017

With two kettlebells
6 Cleans
6 Squats
6 Presses
6 Alternating Reverse Lunge each leg
6 Bent Rows
12 Swings
× 6

FxT Workout April 12th 2017

Row 2000 meters
Then 10 rounds of:
5 Pull Ups
10 Sit Ups
15 Squats

FxT Workout April 10 2017

12-11-10-9-8-7-6-5-4-3
Power Cleans
Push Ups
Toes-to-Bar
Sled Push after each round

FxT Workout April 7th 2017

21-18-15-12-9-6-3
Modified Pull Ups
Db Squat Press
Bench Dips
Db Snatch

FxT Workout April 6th 2017

5 Trap Bar Deadlifts
10 Burpees
×5
30 Hammer Drives
10 Hang Power Cleans
×5

FxT Workout April 5th 2017

8 Db Bench Press
12 Db High Pulls
X 5
12 Db Clean and Press
Row 500
X 5
Tabata: Airdyne, 12 rounds.

FxT Workout April 4th 2017

30 seconds work/ 15 seconds rest
Kb Suitcase lift
Modified Pull Up
Back Extension
Kb Bent Row
X 5
Then...
30 Seconds work/15 seconds rest
Battle Rope
Airdyne
Mb Slams
Airdyne
X 6

FxT Workout April 3rd 2017

With a Kettlebell, 8 Rounds of:
Clean & Squat/Clean & Press/Clean & Squat Press x 5 each side
10 Swings/1 TGU each side x 3

FxT Workout March 31st 2017

12-11-10-9-8-7-6
Double Kettlebell Cleans
Inchworms
Deck Squats
Run to the fence and back after each set

FxT Workout March 29th 2017

8 Shoulder Press
8 High Pulls
× 8

8 Step Ups eacg leg
8 Reverse Lunges each leg
× 8

FxT Workout March 28th 2017

15 Push Ups
Row 15 Calories
X 8

FxT Workout March 30th 2017

Hang Power Clean 15-12-9-6-3
Airdyne 20 calories

FxT Workout March 27th 2017

Turkish Get Up 5-4-3-2-1 each side
Then...
5 Dumbbell Deadlift High Pulls
5 Dumbbell Cleans
5 Dumbbell Snatches
5 Dumbbell Thrusters
5 Dumbbell Burpees
x 5
Then...
Tabata Airdyne

FxT Workout March 24th 2017

10-9-8-7-6-5-4-3-2-1
Trap Bar Deadlift
Hang Power Clean
Burpee

FxT Workout March 22nd 2017

6 High Pulls
6 Hang Power Snatches
6 Overhead Squats
Airdyne 25 calories
× 6

FxT Workout March 23rd 2017

12-11-10-9-8-7-6-5-4-3
Pull Ups
Goblet Box Squats
Shooters Push Ups
Then...
Tabata Mountain Climbers

FxT Workout March 21st 2017

8 Db Bench Press
8 Db Cleans
× 5
8 Dips
8 Db Snatches
× 5
10 Ab Wheel
10 Ab Slides
× 5

FxT Workout March 20th 2017

Row 250 meters
25 Wall Ball
10 Burpees
× 7

FxT Workout March 17th 2017

Hang High Pull/Snatch × 10
60 Seconds on the Airdyne @ 65 RPM women/80 RPM men
×80

FxT Workout March 15th 2017

10 Dumbbell Clean and Press
10 Renegade Rows each side
X 5
Row 250 meters
10 Dumbbell Squat Presses
X 5

FxT Workout March 14th 2017

15 Calories on thr Airdyne
12-11-10-9-8-7-6-5-4-3 Hang Power Snatch

FxT Workout March 13th 2017

15 Pull Ups
10 Weighted Step Ups each leg
×5
15 Modified Pull Ups
10 Barbell Squats
×5

FxT Workout March 10th 2017

10 Kb Snatches each side
10 Lunge Chops each side
10 Squat Presses each side
Farmer's Walk up and down the stairs twice
X 5

FxT Workout March 9th 2017

10-9-8-7-6-5-4-3-2-1
Power Clean and Press
Front Squat
Then...
Tabata Squat Press

FxT Workout March 6th 2017

12 Jumping Pull Ups
12 Dumbbell Presses
Run to the fence and back
5 Turkish Get Ups each side
x 5

FxT Workout March 3rd 2017

10 Leg Press
10 Ab Wheel
10 Trap Bar Deadlift
10 Burpees
× 5

FxT Workout March 2nd 2017

With a single kettlebell:
High Pull/Snatch/Clean/Press × 5 each side
Lunge Chops × 10 each side
× 5
Then...
30 seconds work/15 seconds rest x 8
Swings

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

FxT Workout January 30th 2017

10 Cleans
10 Burpees
X6

FxT Workout January 27th 2017

30 Seconds Work/15 seconds rest with a kettlebell
4 rounds, 2 minutes between rounds
High Pull+Snatch right
High Pull+Snatch left
Swing
Press right
Press left
Goblet Squat
Lunge Chop right
Lunge Chop left
American Swing

FxT Workout January 26th 2017

12 Dumbbell Bench Press
20 Medicine Ball Slams
20 Bench Dips
Row 500
X 5

FxT Workout January 25th 2017

6 Hang Power Clean and Jerk
6 Hang Cleans
6 Push Presses
6 Front Squats
×6
Then...
6 Hang High Pull
6 Squat Press
×6

FxT Workout January 24th 2017

10-9-8-7-6-5-4-3-2-1
Hang Power Snatch
Dips
Ab Wheel

FxT Workout January 23rd 2017

10 Squat Press w/dumbbells
5 Renegade Rows each side
×5
10 Dumbbell Cleans
10 Dumbbell Inchworms
×5

FxT Workout January 19th 2017

12 Db Step Ups each leg
12 Db Snatches each arm
×5
12 Db Reverse Lunge each leg
12 Db Swings each arm
×5
12 Db Squat Presses
12 Db DLHP
×5

FxT Workout January 17th 2017

Dice
Roll two dice. For every roll:
2 × low number = number of Power Cleans
2 × high number = number of Burpees
× 10

FxT Workout January 16th 2017

Modified Pull Ups 20-18-16-14-12-10-8-6-4-2
Assisted Pistols 10-9-8-7-6-5-4-3-2-1
Ab Wheel 10-9-8-7-6-5-4-3-2-1

FxT Workout January 13th 2017

6 Hang Cleans
12 Push Ups
6 DLHP
12 Bench Dips
6 Power Cleans
12 Hindu Push Ups
X 5

FxT Workout January 12th 2017

25 Kettlebell Swings
10 Lunge Chops each side
5 TGU each side
× 5

FxT Workout January 11th 2017

Squat Press 21-18-15-12-9-6-3
Row 250 meters after each set

FxT Workout January 9th 2017

6 Hang Snatch Pull
6 Hang High Pull
6 Hang Muscle Snatch
6 Overhead Squats
6 Hang Power Snatch
60 seconds on the Airdyne @ 70rpm
× 6

FxT Workout January 5th 2017

Airdyne 60 seconds at 70+ rpm
10 DLHP
Airdyne 60 seconds at 70+rpm
10 Power Cleans
X 5

FxT Workout January 4th 2017

Row 1000-800-600-400-200 meters
Ball Slam 50-40-30-20-10
Air Squat 50-40-30-20-10

FxT Workout January 3rd 2017

12 Pull Ups
12 Dips
×5
12 Bent Rows
12 Push Ups
× 5
12 DB Upright Rows
12 Presses
×5