EZ bar curls x10
super set with
EZ bar Overhead tricep extensions x10
4 sets
rest
BB Bent over rows x10
superset with
DB Single Arm Presses x10 each
x4
rest
GHD Static Holds 30 secs
superset with
GHD Static Holds facing down 30secs
x4
or running
20x100m sprints
37 Reps at each
Bent Over Rows with bar
Push Ups
Toes to bar
Burpees over bar
Hang Power Clean + Front Squat (2 reps count for this, 18 total reps)
18 min AMRAP
Happy belated Birthday Kelleigh!
37 Reps at each
DB Rows
Push Ups
Toes to bar
Burpees over bar
KB Swing + Goblet Squat (2 reps count for this, 18 total reps)
18 min AMRAP
Artis Strength and Fitness – Cross-Training
5 Deadlifts
rest 45sec
10 Strict Pull Ups
rest 45 sec
15 Wall Balls
rest 45sec
Prowler Push Down and back
rest 45sec
x4
1min jump rope
1min Squats with band around knee
1min russian twists
1min elevated hip trusts
1min DB High Pull
1min rest
x3
Team of 2
Annie
50 double unders
50 double unders
50 sit ups
50 sit ups
40-30-20-10
immediately follow
Team Karen
150 Wall balls for time
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
500m row
25 Air Squats
10 Ring Rows
3 rounds
1st part of class do their short version of ROMWOD
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
12 KB Deadlifts
9 KB Swings
6 Goblet Squats
5 rounds for time
then…
20 sit ups
30 sec side plank each side
4 rounds
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
35min Cap
1k
3 sets
rest 3min between sets
