Increase 10-15 pounds from last week!
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
Courtesy of ROMWOD
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!
Great picture from our Artis Babrell page! Could not be more true.
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
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
Add 5-10 pounds from last week.
3 hang power cleans (155/105)
6 Push ups
100m run
12min AMRAP
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!
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
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!
Classes: Cross-Training-5am, 6am, Noon, and 430pm!
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.
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)
