Friday 06.23.2017

Artis Strength and Fitness – Cross-Training

Deadlift (1×5)

Increase 10-15 pounds from last week!


Metcon (Time)

You choose your option

2x800m runs

4x400m runs

6x200m runs

8x100m runs
rest

800m runs 1:1

400m runs 3:1

200m runs 5:1

100m runs 7:1

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Thursday 06.22.2017

Artis Strength and Fitness – Cross-Training

ROMWOD


Courtesy of ROMWOD

Coaching Comments

Come in and recover or we can create a fun workout for you! Learn how to improve your range of motion, to help improve your movement!

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Wednesday 06.21.2017

Artis Strength and Fitness – Cross-Training


Great picture from our Artis Babrell page! Could not be more true.

Metcon (2 Rounds for time)

3 rounds for time

10 Front Squats (185/125)

15 Pull Ups

40 Double Unders

rest 5min

3 rounds for time

10 Push Presses (135/85)

15 Russina KB Swings (2/1.5)

20 Box Jumps

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Tuesday 06.20.2017

Artis Strength and Fitness – Cross-Training

Metcon (4 Rounds for time)

50 cal row

50 sit ups

20 HSPUs

Rest

40 cal row

40 sit ups

15 HSPUs

Rest

30 cal row

30 sit ups

10 HSPUs

Rest

20 cal row

20 sit ups

5 HSPUs

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Monday 06.19.2017

Artis Strength and Fitness – Cross-Training

Back Squat (3×5)

Add 5-10 pounds from last week.

Metcon (AMRAP – Rounds and Reps)

3 hang power cleans (155/105)

6 Push ups

100m run

12min AMRAP

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Saturday 06.17.2017

Artis Strength and Fitness – Cross-Training

Coaching Comments

Last day of Free Week and we have had a blast meeting all the new people who came out and tried us out! Rowling is a gym favorite and today will be a fun one to end on! The team with the most strikes wins some great stuff!

Cross-Training -915am

Artis Barbell – 915am

Artis Kids -1015am


Last day of our Free Week and we had so many people come in and try us out. Bring your kids with you in the morning because after you workout our kids class starts at 1015am. They will have a great time! Ages 6-11 years old!

Rowling (10 Rounds for distance)

10 sets of 100m sprints

*must stop at 100
Every meter above 100 is one burpee

Every meter below 100 is one split lunge on each leg

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Friday 06.16.2017

Artis Strength and Fitness – Cross-Training


Tomorrow will be our last day for our Free Week! It only takes an hour at the gym to get a high quality, safe, and productive workout in at Artis! For a lot of people it is one of the happiest hours they have in their day. We take that very seriously!

Coaching Comments

Classes: Cross-Training-5am, 6am, Noon, and 430pm!

Deadlift (1×5)

We all must learn how to pick something up off the floor. We do this by training the deadlift. It is a safe and a vital lift for our health and longevity.

Metcon (Time)

50 Double Unders

50 Walking Lunges

15 Pull Ups (8 muscle ups)

40 Double Unders

40 Walking Lunges

12 Pull ups (6 muscle ups)

30 Double Unders

30 Walking Lunges

9 Pull Ups (4 muscle ups)

20 Double Unders

20 Walking Lunges

6 Pull Ups (2 Muscle Ups)

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