Monday 10.16.2017

Artis Strength and Fitness – Cross-Training

Coaching Comments

At UNO I tested my students on these three standardized fitness tests. We are going to see where you measure up and how you score in these areas. I will have equations for you to use at the gym for you to get your personal score. Lets see how fit you really are :)!


VO2 max, Muscle Endurance, and Core Strength test! These are standardize tests to see where you are in each of these categories.

Metcon (Time)

Fitness test number 1

1.5 Mile Run

VO2 max test

Metcon (AMRAP – Reps)

FItness Test #2

Push Up test

Max reps of push ups without stopping

Metcon (AMRAP – Reps)

Fitness Test #3

Curl Up test

Max sit ups in rhythm with the metronome.

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Saturday 10.14.2017

Artis Strength and Fitness – Cross-Training


Make sure you check out Team Athlos today at FitFarm for Festivus! Good luck to everyone!

Metcon (Time)

2017 Battle in the Fall

Team Event Announcement

—Event 2—

Rx

Share 300 Double Unders

Share 150 Bar Facing Burpees

Share 75 Thrusters, 135/95

Time cap: 19 minutes

Intermediate/Masters 35-44

Share 300 Double Unders

Share 150 Bar Facing Burpees

Share 75 Thrusters, 115/75

Time cap: 19 minutes

Masters 45+

Share 150 Double Unders

Share 100 Bar Facing Burpees

Share 50 Thrusters, 95/65

Time cap: 16 minutes

Scaled

Share 125 Empty Bar Thrusters

Share 100 Bar Facing Burpees

Share 75 Double Unders

Time cap: 16 minutes
Battle Team Event 2

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Friday 10.13.2017

Artis Strength and Fitness – Cross-Training

Metcon (AMRAP – Reps)

400m run

21 Toes to bar

21 Push Ups

21 Air Squats

21 minute AMRAP

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Thursday 10.12.2017


Artis Strength and Fitness – Artis Gymnastics

 

Gymnastics

Todays skill workout will be:

-Beam walks and lunges

-Handstand holds and walk progressions

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Thursday 10.12.2017

Artis Strength and Fitness – Artis Rowing

Metcon (4 Rounds for time)

4x1000m rows

rest or light row for 2 minutes between each 1000m
Courtesy of Concept2

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Thursday 10.12.2017

Artis Strength and Fitness – Cross-Training


Thursdays are now programmed workout days! So no excuse not to come in on Thursdays!

Coaching Comments

Thursdays will no longer be our Rest Day. We will have programmed workouts from here on out. Enjoy adding one more workout to your week!

ROMWOD

Metcon (AMRAP – Reps)

With a 10-Minute Running Clock

PART 1

– 60 Row-Over Burpees

– While Your Partner Does Single Unders (SU)

Partners must switch if the rope jumper stops or misses.

PART 2

– Calorie Row

– While Your Partner Does Wall Balls

Partners must switch if the ball hits the ground.
Festivus Event #3

Pick your option

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Wednesday 10.11.2017

Artis Strength and Fitness – Cross-Training

Metcon (AMRAP – Reps)

9-Minute AMRAP

3 Minutes

– Box Jumps 24/20 (20/20)

– Partner Holds Front Rack 95/65 (75/55)

3 Minutes

– Pull-ups (Intermediate) / Ring rows (Novice/Masters)

– Partner Holds Tricep-extension On Box

3 Minutes

– Shoulder-to-overhead (same weight as above)

– Partner Holds Bar Hang
Festivus event 1


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