Week of September 12 – 17

September 11th, 2022

More than a workout – Change your life!™

Overview of our programming this week

We’re into the 5th week of this cycle of 8 weeks, which is designed to help gain strength and consistency in the Olympic lifts. The focus continues to be on the Snatch (squat), Clean (squat), and Push Jerk. Through the span of 8-weeks, we will be performing sets at a set time to allow for adequate and consistent rest. The Olympic lifting strength will be held to just 2-days a week with two lifts performed daily. After finishing the first lifting movement, we will transition right into the next with little to no time wasted. This is designed to get good quality, high-skill lifts at moderate to heavy weights and cash out with some singular movement strength building to enhance our oly lifts. Along with 2 days of Oly strength training, we are adding 1 day of gymnastic skill work with our primary focus on the rings (Kipping, Muscle-up transition, and Ring Dips). On days with the strength, we will focus on keeping the workouts shorter (under 15 minutes) to allow for more coaching time. We will also include some additional strength movements here and there as appropriate.
Strength/skill-work for this week:

Monday – 3 position power snatch & OHS
Tuesday – Tri tricep treat
Wednesday – 3 position squat Clean & Push Jerk
Thursday – Muscle-up progression
Friday – KB Press variant & Hip extension
Saturday – Arms & Core mini-pump (Extra on your own time)

Monday kicks off with a solid bodyweight/light weightlifting workout where you can give a hard push, especially on the leg portions. Tuesday, we go into some hard sets with a little 1:1 rest and varied movements. Jump rope, burpee pull-ups and core will challenge you at a sprint pace, so partner up for added motivation. A fun little amrap on Wednesday that still gets us outside with some running and that has some rope climbs in the mix, and this one attacks your shoulders as well. Thursday will be one tough challenge for you. Let’s see who can grind through these intervals with little rest. Friday will be a chipper where it will come down to the box jump overs and who is willing to sell out on the final set of wall balls. Saturday is a partner WOD involving lots of various OLY movements and the good old Assault Bike.

FTX Classes – We have the most extensive group class-based schedule of any facility in the area. See our schedule here.

FTX Kids’ Classes – We have classes for 8-13 year-olds Tuesday through Friday at 4:30pm.