Monday 11.20.2017

Artis Strength and Fitness – Functional Fitness

Metcon (AMRAP – Reps)

1min row

30sec rest

1min lunges

30sec rest

1min sit ups

30 sec rest

1min push ups

30 sec rest

1min ring rows

30 sec rest

3 rounds

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Monday 11.20.2017

Artis Strength and Fitness – Cross-Training

Back Squat (5-4-3-2-1)

x5

rest 2min

x4

rest 1:30min

x3

rest 1min

x2

rest 30sec

x1

100 Burpees (Time)

100 burpees for time

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Saturday 11.18.2017

Artis Strength and Fitness – Cross-Training

Metcon (Time)

4 teams

5000m row

While you are rowing

other members perform

1min on 1min off

Stone Deadlifts

Rope Climbs

Burpee Box Jumps (30/24)

KB Snatches

L-sits

Pass throughs

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Friday 11.17.2017

Artis Strength and Fitness – Cross-Training


Happy Birthday to this 5am’er! If you want to join her and her “Lit” playlist at 5am for her birthday workout you are all welcome. It is going to be “Fire” at 5am! Happy Birthday Ang!

Metcon (AMRAP – Rounds and Reps)

34min AMRAP

3 Thrusters

6 Pull ups

9 Dips

12 Pistols

15 Wall balls

18 GHD sit ups or v-ups

21 Hang Power Cleans (Thruster weight)

24 Burpees (of course)

Functional Fitness 9am

1min on 1min off

DB Thrusters

Ring Rows

Push Ups

Walking Lunges

Air Squats

Sit ups

KB Swings

No Push Up Burpees

Step ups

Leg raises

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Thursday 11.16.2017

Artis Strength and Fitness – Cross-Training


If you have never tried out these classes and you are a member or non-member of the gym, you are missing out on some fantastic coaching and programming. Huge benefits are happening with these two classes! Both start at 430pm today! Come in for free!

Metcon (Weight)

Dumbbell Supinated Curls x12

Dumbbell Incline Bench x12

Underand Pull Ups x12

Dumbbell Tricep Extensions

Barbell Glute Bridges x12

x4

Artis Gymnastics 430pm

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Wednesday 11.15.2017

Artis Strength and Fitness – Cross-Training


Get on this Instagram page and follow us! There is going to be some awesome stuff going on in this class and on this account!

Metcon (Time)

500m row

21 Box Jumps

15 Deadlifts (BW)

3 rounds

Functional Fitness 9am

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Tuesday 11.14.2017

Artis Strength and Fitness – Cross-Training


Thanks again to everyone who donated and be on the lookout for our next fundraising opportunity!

Metcon (Time)

50 Air Squats

25 KB Swings

3 rounds

rest 1min

50 Double Unders

25 Push Ups

3 rounds

rest 1 min

50 Walking Lunges

25 Sit ups

3 rounds

Rowing Workout

Stroke Pyramid

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

3 easy stroke between your hard strokes!

Artis Kids 530pm (6-11yrs old)

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