Week of May 1 – 6

April 30th, 2023

Murph is coming!

Memorial Day Weekend, Saturday, May 27th

Pre-order your shirt starting this week at FTX. $29

Overview of our programming this week

We are on week 6 of this 9-week cycle that has been focusing more on the heavier Olympic lifting (Snatch/Clean). We continue to lift 3 days a week while mixing in some Jerks, Front Squats, Deadlifts and Bench Press. We are focusing on replicating good quality lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Each Oly day we’ll start everyone off with a PVC pipe, and then transitioning into an empty barbell. We want you to improve with these movements properly, and we’ll focus on the essentials each and every Olympic strength day.

Strength/Skill work for this week:

Monday – Rope climb practice
Tuesday – Squat Snatch
Wednesday – N/A
Thursday – Power Clean & Ft. Squat
Friday – Snatch Push Press + Snatch Balance Combo
Saturday – Mini-pump arms (extra)

We start the week off with some rope skill-work, which will come into play in the longer workout that also has T2B, lunges and rowing. Tuesday is the classic benchmark “Diane”, but we also have some variants as alternate options. Wednesday is our Murph Prep day. Bring a vest as desired/needed. Thursday is a triplet of wall balls, double-unders and wall-walks. Friday is a good old burpee thruster combo with a rowing cash-out. Saturday is a longer partner chipper that’ll tax the full body, which of course includes the 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.

Drop-Ins – You can schedule your day pass here. We allow open box/gym any time we are open, but please give priority to classes. Our drop-in fee for the day is now $25.00.