Thursday 09.21.2017

Artis Strength and Fitness – Artis Rowing

Metcon (Distance)

1-20min row

This will be a baseline so make sure you have this number down!

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Thursday 09.22.2017

Artis Strength and Fitness – Cross-Training

ROMWOD

Rest Day Game

200m tire flip!

Team 400m tire flips

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Wednesday 09.20.2017

Artis Strength and Fitness – Cross-Training

Hang Power Snatch (2-2-2-2)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Strict Pulls Ups

Strict Toes to Bar

Strict HSPUs (sub DB/KB Press)

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Tuesday 09.19.2017

Artis Strength and Fitness – Artis Rowing

Metcon (3 Rounds for distance)

3x2000m rows

1st 500m – @22spm

2nd 500m – @24spm

3rd 500m – @22spm

4th 500m – @24spm

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Tuesday 09.19.2017

Artis Strength and Fitness – Cross-Training

Metcon (Time)

0-8min

3 rounds

30 KB single arm Walking Lunges

20 sit ups

10 KB Swings

8-14min

3 rounds

5 Wall Walks

20 Burpees

14-20

300 single unders

100 Double Unders

Max plank with remaining time.
When you get done with your rounds you can rest the rest of the time allotted for that time frame. Score is time remaining added to plank time.

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Monday 09.18.2017

Artis Strength and Fitness – Cross-Training

Push Press (8-8-8-8)

Metcon (AMRAP – Rounds and Reps)

6 Hang Cleans (squat)

9 clapping push ups

12 Box Jumps

3min on 3min off

3 rounds

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Saturday 09.16.2017

Artis Strength and Fitness – Cross-Training

Metcon (AMRAP – Reps)

Team of 4

1min at each

Sit up with medball

Box Jumps

Plate touches

KB High Pulls

3 rounds

Each person will do 1min at each station for 3 rounds.

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