Tuesday 05.23.2017

Artis Strength and Fitness – Cross-Training

Mark your calendars, The Duo will be July 22nd and 23rd and registration goes live at 5pm on June 1st!

ROMWOD

First 20min of class is ROMWOD and learning how it will benefit your mobility!

Metcon (AMRAP – Reps)

15min AMRAP

1-1-1

2-2-2

3-3-3

Wall Ball

V-up

KB Swing (2/1.5)

You will continue in this fashion until 15min is up!

Monday 05.22.2017

Artis Strength and Fitness – Cross-Training

We will Front Squat today for our heavy single, because we have Murph next Monday! Remember to invite your friends and family. We will be asking people to bring food and drinks for after the workout!

Front Squat (1-1-1-1)

Heavy Single. Get to a heavy single, don’t fail. If you do then you are done for the Front Squats.

Metcon (AMRAP – Reps)

1:30min

5 Hang Power Cleans

AMRAP Burpees over the bar

rest 3 min

x4

Saturday 05.20.2017

Artis Strength and Fitness – Cross-Training

Metcon (AMRAP – Reps)

A.

15 Push Ups

15 Box Jumps

15 sit ups

B.

15 Burpees

15 KB Swings (1.5/1)

15 Front Squats (95/65)

C.

15 Push Presses (95/65)

15 Deadlifts (95/65)

15 Parralette Pass Throughts

5min AMRAP each 3 person teams. 1 min rest between workouts.

Friday 05.19.2017

Artis Strength and Fitness – Cross-Training

Metcon (Time)

For time:

100-ft. KB overhead walking lunge (2/1.5)

100 double-unders

50 wall-ball shots (11’/10′)

15-ft. rope climb, 10 ascents

50 wall-ball shots (11’/10′)

100 double-unders

100-ft. KB overhead walking lunge (2/1.5)

Thursday 05.18.2017

Artis Strength and Fitness – Cross-Training

Coaching Comments

Open Gym today! Let’s work on putting all the pieces together for pull ups. Next week we will discuss ring work!

ROMWOD

Rest Day Game

You have only 10 attempts at Rowling. Meaning a sprint on the rower and stop and let it coast and stop closest to 100m. You will record all your meters above and below each time and it may determine what you do in tomorrow’s workout!

Wednesday 05.17.2017

Artis Strength and Fitness – Cross-Training

Metcon (Time)

For time:

60-ft. handstand walk

10 toes-to-bars

10 deadlifts

60-ft. handstand walk

12 toes-to-bars

12 deadlifts

60-ft. handstand walk

14 toes-to-bars

14 double kettlebell deadlifts

60-ft. handstand walk

16 toes-to-bars

16 deadlifts

Deadlifts (315/225)

Scale handstand walks to wall walks for 5 reps each time.

Tuesday 05.16.2017

Artis Strength and Fitness – Cross-Training

Metcon (AMRAP – Rounds and Reps)

Let’s Work!

Rest 1min between movements

Prowler push down and back

Weighted Step ups x20 (DB or KB in each hand)

Weighted Push Ups x3+

Partner Tire Flips (either back and forth or two flipping at once)

Pinch Grip Farmers walk 200m. (45/25 in each hand)

30min of work!