Saturday 04.14.2018

Artis Strength and Fitness – Cross-Training

Metcon (AMRAP – Reps)

4 teams

1min at each

Row

Ball Cleans

Box Jumps

Pull ups

Double Unders

rest

3 rounds

Team with most reps doesn’t have to shovel the parking lot ;).

Artis Kids 1015am (6-11yrs old)

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Friday 04.13.2018

Artis Strength and Fitness – Cross-Training

Walking lunge + Squat (1-1-1-1)

Walking lunges the length of the building. After each leg has taken a step you will perform 1 back squat and continue. Start light and work your way up!

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

DB Hang Power Clean x10

DB Push Press x10

DB Burpees x10

Functional Fitness 9am

Lunge each leg plus 1 squat

2min

then

5min AMRAP

10 Ring Rows

10 Push Up

10 Sit Ups

Rest 1min

That is one round do 2 rounds of it!

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Wednesday 04.11.2018

Artis Strength and Fitness – Cross-Training

Metcon (AMRAP – Rounds and Reps)

Run 400m

3 Rope Climbs

5 Stone Deadlifts (or to shoulder)

7 HPSUs

20min AMRAP

Functional Fitness 9am

200m row or run

10 Ring Rows

10 Push Ups

10 Air Squats

20min AMRAP

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Tuesday 04.10.2018

Artis Strength and Fitness – Cross-Training

Metcon (Time)

1-2-3-4-5-6-7-8-9-10 and back down

Goblet Squats

KB Swings

Clapping Push Ups

Artis Barbell 430pm

Olympic Weightlifting/Hypertrophy/Strength/Hybrid Programs!

Artis Kids 530pm (6-11yrs old)

Rowing Workout

100×6

200×4

400×2

600×1

Rest 1:1

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Monday 04.09.2018

Artis Strength and Fitness – Cross-Training

Metcon (AMRAP – Reps)

Seated Barbell Press x5

Rest 1min

DB Split Lunges off box x10 each

Rest 1min

Pull ups x15

Rest 1min

Burpee Box Jumps x20

Rest 1min

X4

Functional Fitness 9am

All on bench

Seated DB Press x10

Laying facedown on bench rowsx10

Seated DB Curls x10

Leg elevated split lunges x10 each

Leg raises on bench (mod candlestick)x10

20min of work!

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Saturday 04.07.2018

Artis Strength and Fitness – Cross-Training


Get ready for some basketball!

Metcon (AMRAP – Rounds and Reps)

Basketball Challenge!

There will be 4 spots to shoot from. Each spot will add more time to the competing team. There will be 2 teams for this workout!

Spot 1 = 1reps total of 30 total shots can be made from this

Spot 2 = 5 reps total of 30 shots can be made from this

Spot 3 = 10 reps total of 30 shots can be made from this

Spot 4 = 30 reps total of 30 shots can be made from this

Each team will have an allotted time for the entire team to shoot!

Spot 1 = Split Lunges each round

Spot 2 = Toes to bar each round

Spot 3 = Barbell Thrusters

Spot 4 = Distance in feet with prowler push

20 min AMRAP

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Friday 04.06.2018

Artis Strength and Fitness – Cross-Training

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Functional Fitness 9am

1min at each

Rowing

Sit ups

DB Press

Lunges

DB Curls

Air squats

Push ups

Jump rope

Step ups

DB Bench Press

Hip Thrusts

DB Rows

Shuttle run Down and Back in gym

No push up burpees

Plank

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