Tuesday 08.22.2017

Artis Strength and Fitness – Cross-Training

ROMWOD

First 15min of day

Gymnastics

Work on Handstand walks. Use gymnastics mat for somersault!

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Monday 08.21.2017

Artis Strength and Fitness – Cross-Training

Shoulder Press (4-4-4-4)

Metcon (2 Rounds for weight)

Back Squat x10

4 rounds

Bent over row x10

4 rounds

This will be at a tempo. 3 seconds down 3 seconds up no pause at the top. You will rest 2-3 minutes between rounds. One round is 10 back squats. Start light use body weight if needed.
Courtesy of Waxmans Gym

Come in for your free workout today at Noon! We will be hanging out and watching the Solar Eclipse before, during, and after our Noon class. Hope to see you all tomorrow! Be safe and wear the correct sunglasses!

Saturday 08.19.2017

Artis Strength and Fitness – Cross-Training

Metcon (AMRAP – Rounds)

Rowling!!!!!

4 Teams

20 minutes for each team to get as many 100m sprints in as they can. Team with most 100m sprints in wins.

If you are under you must plank for 5 seconds for every meter under 100m

If you are over you must wall sit for 5 seconds for every meter over 100m

each sprint to 100 is a round. Most rounds in 20min wins!

Friday 08.18.2017

Artis Strength and Fitness – Cross-Training

Front Squat (5-5-5-5-5)

Work up to a heavy set of 5 this time.

Metcon (5 Rounds for time)

5 rounds

10 reps each

Back Squat

Press

Good Morning

Overhead Squat

Front Squat

RDL

Rest 1:1

Thursday 08.17.2017

Artis Strength and Fitness – Cross-Training

ROMWOD

Rest Day Game

Best fish game score on the rower each class wins our new shades from The Duo this year!

Wednesday 08.16.2017

Artis Strength and Fitness – Cross-Training

Barbell RDL (4×6)

Metcon (AMRAP – Reps)

For 8 Minutes:

Alternate :15 work, :15 rest with the following exercise:

Back squat + behind neck push press (aka behind neck thruster)

6-8 reps each 15 seconds
Courtesy of Waxmans Gym

Tuesday 08.15.2017

Artis Strength and Fitness – Cross-Training

Metcon (Time)

30-20-10

Cal Row

HSPUs/Push Ups

Toes through rings

Come join us for a free fun workout to help raise money for Nebraska Humane Society! Our own Becky J. does some fundraising for them every year and we would love for all of you to come help get her to her goal of $2,000!