Thursday 04.26.2018

Artis Strength and Fitness – Cross-Training

Metcon (AMRAP – Reps)

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

Artis Barbell 430pm

Rowing Workout

or running

20x100m sprints

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Wednesday 04.25.2018

Artis Strength and Fitness – Cross-Training

Metcon (AMRAP – Rounds and Reps)

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!

Functional Fitness 9am

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

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Monday 04.23.2018

Artis Strength and Fitness – Cross-Training

Metcon (Time)

5 Deadlifts

rest 45sec

10 Strict Pull Ups

rest 45 sec

15 Wall Balls

rest 45sec

Prowler Push Down and back

rest 45sec

x4

Functional Fitness 9am

1min jump rope

1min Squats with band around knee

1min russian twists

1min elevated hip trusts

1min DB High Pull

1min rest

x3

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Saturday 04.21.2018

Artis Strength and Fitness – Cross-Training

Metcon (Time)

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

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Friday 04.20.2018

Artis Strength and Fitness – Cross-Training

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Functional Fitness 9am

500m row

25 Air Squats

10 Ring Rows

3 rounds

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Wednesday 04.18.2018

Artis Strength and Fitness – Cross-Training

ROMWOD

1st part of class do their short version of ROMWOD

DT (Time)

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

Functional Fitness 9am

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

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Tuesday 04.17.2018

Artis Strength and Fitness – Cross-Training

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
35min Cap

Rowing Workout

1k

3 sets

rest 3min between sets

Artis Barbell 430pm

Artis Kids 530pm (6-11yrs old)

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