Friday 09.15.2017

Artis Strength and Fitness – Cross-Training

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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Thursday 09.14.2017

Artis Strength and Fitness – Artis Rowing

Metcon (3 Rounds for distance)

3x8min rows

with 4 min walk around gym.

Do not sit and rest keep moving

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Thursday 09.14.2017

Artis Strength and Fitness – Cross-Training

ROMWOD

Rest Day Game

Quality Hollow Rocks

Most wins sunglasses

Metcon (2 Rounds for distance)

3x8min rows

with 4 min walk around gym.

Do not sit and rest keep moving


Come in for our 2nd rowing workout today at 6am!

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Wednesday 09.13.2017

Artis Strength and Fitness – Cross-Training

Gymnastics

Complete

5 or 10 or 15 or 20 rope climbs

Not for time!

Metcon (Time)

200m run

21 DeadLifts

9 HSPUs

300m run

15 Deadlifts

15 HSPUs

400m run

9 Deadlifts

21 HSPUs
Sub push ups for HSPUs

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Tuesday 09.12.2017

Artis Strength and Fitness – Artis Rowing

Metcon (2 Rounds for distance)

Stroke Pyramid

You will go to 8 and back down.

You will do 1 hard stroke followed by 3 light strokes, then 2 hard strokes followed by 3 light strokes, and son on.

1,2,3,4,5,6,7,8,7,6,5,4,3,2,1/3 light

-After each set of hard strokes you will follow it by 3 light strokes

You will do this for 2 sets

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Tuesday 09.12.2017

Artis Strength and Fitness – Cross-Training

Metcon (Time)

Double Unders

50-40-30-20-10

Burpees

10-15-20-25-30

Alternating Single Arm Swings

50-40-30-20-10 (each arm a rep)

Push Balls

10-15-20-25-30


Come join us for our first Rowing Class today! We will be offering rowing classes on Tuesday and Thursday at 6am! We look forward to seeing you there!

Metcon (2 Rounds for distance)

You will do 1 hard stroke followed by 3 light strokes, then 2 hard strokes followed by 3 light strokes, and so on.

1,2,3,4,5,6,7,8,7,6,5,4,3,2,1/3 light

-After each set of hard strokes you will follow it by 3 light strokes

You will do this for 2 sets

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Monday 09.11.2017

Artis Strength and Fitness – Cross-Training

Featured Athlete

Amy P. is our Featured Athlete this week. Check out our Facebook page to read her story!


Gymnastics

First 10-15min lets work on dips! Rings, box, or any other variation!

9/11 WOD (AMRAP – Reps)

9min AMRAP

11 Front Squats

11 Pull Ups

11 V-ups

Front Squat weight options

185/125

155/115

135/85

115/65

Or lower when needed!

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