Full Throttle Fitness

Full Throttle Fitness Full Throttle is a strength and conditioning program located in Van Buren. Class times:
5:30am
4:30 PM
5:30 PM

Full Throttle is a strength and conditioning program located inside the Van Buren Athletic Club.

09/06/2026

Sept. 7-11 Workouts
Don't forget gym memberships are due.

Monday
Labor Day Team WOD!!!

Tuesday

Back Squat

2 Reps

2 min EMOM

Get Fit

6 Sets

AMRAP 2 minutes

20 T2B

4 Wall Walks

Max Box Jumps 30/34

*Rest 2 minutes between sets

Wednesday

Power Clean

2 Reps

10 min EMOM

Get Fit

7 min AMRAP

8/6 Cal Bike

35 Dubs

6 Line Facing Burpees

35 Dubs

Thursday

Deck of Cards

Friday

Front Sqauat x 5 reps

Every 2 minutes

Get Fit

"9/11 Firefighter Memorial Workout"

9 Rounds

11 Lateral Burpees over Bar

3 Power Sn**ch 155/105

4 OHS

3 RMU

20 min Cap

08/30/2026

Aug. 31-Sept. 4 Workouts

Gym Memberships Due!

Monday

Back Squat

8 Min EMOM

2 Back Squat @75%

Get Fit

For Time

1000m Row into:

5 Rounds

25 Pull Ups

7 Push Jerks 135/95

Tuesday

8 Min EMOM

2 Sn**ch @75-85%

Get Fit

3 Rounds

21 T2B

7 Unbroken Hang Sn**ch

7 Unbroken Power Sn**ch (95/65)

7 Unbroken Squat Sn**ch

Wednesday

3x3 Power Clean

Get Fit

For Time:

1000m Row or Ski

40 Burpees

750m Row or Ski

30 Burpees

500m Row or Ski

20 Burpees

250 Row or Ski

10 Burpees

15 min Cap

Thursday

Deck of Cards

Friday

Front Squat

5x3

Get Fit

4 Rounds

600m Run

10 Hang Squat Clean 185/125

20 min Cap

08/23/2026

Aug. 24-28 Workouts

Monday

Power Clean

In 10 minutes find a 1 Rep max

Get Fit

For Time

400m Run

15 Unbroken Clean & Jerks (135/95), 115/75

400m Run

12 Unbroken Clean & Jerks

400m Run

9 Unbroken Clean & Jerks

*200m Penality for each break on C/J

16 min Cap

Tuesday

Split Jerk

In 10 minutes find a 1 Rep max

Get Fit

5 Rounds

20 T2B

20 Burpees to Bar

15 min Cap

Wednesday

Deadlift

In 10 minutes find a 1 Rep max

Get Fit

2 Sets

2 Rounds

100ft Single DB Walking Lunge 70/50

10 BMU/or 20 Pullups

*Rest 3 minutes between sets

Thursday

Deck of Cards

Friday

Front Squat

In 10 Minutes find a 1 Rep max

Get Fit

2-2-2-3 AMRAP Intervals

Buy in: 300/260m SKi

into

20-40-60-80-100

Dubs

9-12-15-18-21

OHS/or Front Squat (95/65)

*Rest 1 minutes between sets

08/17/2026

Aug. 17-21 Workouts

Monday

Sn**ch (Every 2 minutes)

3 Reps

Get Fit

At 0:00

5 Sets (New Set every 2 min)

10 Clean & Jerks 135/95

Directly into

At 10:00

5 sets (New set every 2 min)

20/16 Cal Bike

Tuesday

Bench Press

in 10 min build to a 4 Rep max

Get Fit

For Time:

5000mRow

Every 3:00 (including 0:00) perform 10 Bench Press 155/95

30 min Cap

Wednesday

Deadlift (Every 2 minutes)

5 reps x 4 sets

Get Fit

AMRAP 12 minutes

30 Air Squats

3 Rope Climbs

Thursday

Deck of Cards (Dealer's Choice)

Friday

Back Squat

3 x 4 reps

Get Fit

9-7-5

RMU/or 18-14-10 pullups

Deadlift (315/205)

08/10/2026

Gym Memberships Reminder!

Monday

1 Power Clean +1 Squat Clean

Every 2 minutes x 5 sets

Get Fit

AMRAP 2 Minutes

4-8-12-16-20...

DB Front Squat (50's/35's)

2-4-6-8-10...

Burpee Box Overs 30/24

Rest 1 minute between sets

*Pick up where you left off each AMRAP

Tuesday

Split Jerk (3 sets)

5 reps every 2 minutes

Get Fit

2 Sets

12/10 Cal Bike

24 C2B/or 40 Pullups

12/10 Cal Bike

24 Pull Ups

12/10 Cal Bike

Rest 3:00 between sets

Wednesday

Deadlift (every 2 minutes)

3 Reps x 5 sets

Get Fit

10 Rounds

200m Run

10 KBS

5 Box Jumps 30/24

Thursday

Teams of 3

Deck of Cards (Dealer's Choice)

Friday

Front Squat (Every 3 minutes)

3 Reps x 3 Sets

Get Fit

3 Sets

250/225m Row

50 Dubs

5 Power Sn**ch 145/100

50 Dubs

250/225m Row

*Rest 2 minutes between sets

08/03/2026

Aug. 3-7 Workouts

Monday
Sn**ch (Every 2 minutes)

1 Sn**ch x 6 sets

Get Fit

5 Sets

AMRAP 2 Minutes

10 Lateral Burpee over Bar

20 Air Squats

Max Power Cleans in remaining time 155/105, (135/95)

*Rest 1 minutes between sets

Tuesday

Bench Press

In 10 minutes build to a 6RM

Get Fit

AMRAP 20 minutes

25/20 Cal Bike

25 DB Box Step Overs 50/35

50ft HS Walk

50ft DB Walking Lunge

Wednesday

Deadlift (Every 2 minutes)

5 reps x 5 sets

Get Fit

2 Rounds

800m Run

50 T2B

25 Thrusters 115/75, (95/65)

20 min cap

Thursday

Deck for Cards (Dealer's Choice)

Friday

Back Squat (Every 3 minutes)

5 reps x 3 Sets

Get Fit

3 Rounds

30 Wall Balls

20/16 Cal Row

8 Wall Walks

directly into

3 Rounds

15 Wall Balls

15/12 Cal Row

4 Wall Walks

07/27/2026

July 27-31 Workouts

MondayPower Clean every 2 Minutes

6 Sets

3 Reps

Get Fit

For Time:

27-21-15-9-9

Front Squat 95/65

Box Jumps

Tuesday

6 Sets Push Jerk every 2 Minutes

1 rep

Get Fit

AMRAP

20 Minutes

20/16 Cal Bike

20 T2B

10 Strict HSPU/or Wall Walks

Wednesday

Sumo Deadlift

In 10 minutes: build to a difficult set of 3 Reps

Get Fit

2 Sets

100ft DB Farmer's Carry

10 BMU

100ft DB Farmer's Carry

10 BMU

100ft DB Farmer's Carry

10 BMU

100ft DB Farmer's Carry

*Rest 2:00 Between Sets

Thursday

Deck of Cards (Dealer's Choice)

Friday

5 sets of Front Squat every 3 Minutes

5 Reps

Get Fit

AMRAP 12

3 Squat Sn**ch (115/75)

6 OHS

9 Bar Facing Burpees

07/19/2026

July 20-24 Workouts

Monday
1 Sn**ch+ 2 OHS

6 Sets every :90

Get Fit

For Time

21-15-9

Power Clean 135/95, (115/75)

Ring Dip/or deficit pushups

Tuesday

Strict Press

4 sets every 2:00

Get Fit

3 Rounds

25 T2B

50ft HS Walk/or 3 Wall Walks

50ft Overhead Walking Lunge 155/105

*substitute DB's for walking lunges if necessary

Wednesday

10 Minute EMOM

1 Deadlift (near 1RM)

Get Fit

3:00, 6:00, 12:00 AMRAP

20/16 Cal Row

30 Wall Balls

20 T2B

30 Box Jumps

30 KB Sumo Deadlift High Pull

30 Burpees

20 S2O 135/95, (115/75)

*Rest 1:00 after the 3:00, rest 2:00 after the 6:00

**Start back at the row at the beginning of each AMRAP

Thursday

Deck of Cards (Dealer's Choice)

Friday

Back Squat

3 Heavy reps every 3:00

Get Fit

4 Rounds

600m Run

25 OHS 135/95 or Front Squat

07/12/2026

July 13-17 Workouts

Monday
Power Clean every 3 min for 5 sets

3 Reps

Get Fit

3-3-3-4 Minute AMRAP

20/16 Cal Bike

20 DB Sn**ch 50/35

Max Distance Single Overhead Walk Lunge 50/35

Rest 1 min between sets

Tuesday

Push Jerk every 4 minutes for 3 sets

5 Push Jerk

Get Fit

5 Sets (1 set every 3 minutes)

10 Power Clean (115/80)

10 Bar Facing Burpees

15 T2B

Wednesday

Deadlift every 4 minutes for 4 sets

6 reps

Get Fit

For Time

800m Run

150 Dubs

600m Run

100 Dubs

400m Run

50 Dubs

200m Run

Thursday

Teams of 3 Deck of Cards

Dealer's Choice

Friday

Front Squat every 2 minutes for 6 sets

3 Reps

Get Fit

18-15-12-9-6-3

Bench Press 135/95

1-2-3-4-5-6

Rope Climb

07/05/2026

July 6-10 Workouts

Gym Memberships Due!!

MondayOHS or Front Squats (Every 2 Minutes)

3.3.3.3.3

Get Fit

For Time

400m Run

15 BMU

400m

12 BMU

400m

9 BMU

*200m penalty each time you break your BMU

*substitute 2 to 1 pullups for BMU

Tuesday

Pressing Superset (3 Sets)

3 Bench Press (leave a few reps in reserve)

rest :30 then

10 Wall Facing Strict HSPU

rest :30

:45 sec to accumulate Max Distance HS Walk

Get Fit

AMRAP 20 Minutes

50 Dubs

50 Single Arm DB Press 50/35

50 Dubs

50 Abmat Situps

50 Dubs

50/40 Cal Bike

20 min Cap

Wednesday

Back Squats (every 2 min)

4.4.4.4.

Get Fit

5 Sets

AMRAP 3 minutes

300m Row

20 Goblet Squats 53/35

Max KB Box Step Ups

Rest 1 minute between sets

Thursday

Teams of 3 Deck of Cards

Dealer's Choice

Friday

Sumo Deadlift

10 Minute EMOM

2 Sumo DL

Get Fit

4 sets

12/10 Cal Bike

12 Lateral Burpee over Object

12 T2B

100ft Object Carry (100/70)

Rest 3 min between Sets

Address

419 Gordon Avenue
Van Buren, AR
72956

Opening Hours

Monday 12pm - 1pm
3:30pm - 6:30pm
Tuesday 12pm - 1pm
3:30pm - 3pm
Wednesday 12pm - 1pm
3:30pm - 6:30pm
Thursday 12pm - 1pm
3:30pm - 6:30pm
Friday 12pm - 1pm
3:30pm - 6:30pm

Telephone

+4796531844

Website

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