Monday 11.13.2017

Artis Strength and Fitness – Cross-Training

Skater Squats (8-8-8-8)

Metcon (Time)

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

Push Press

Barbell roll outs

Bent over Rows

Functional Fitness 9am

30sec on 30sec off

Rowing

DB Push Press

Air Squats

Push ups

Step ups

4 rounds

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Saturday 11.11.2017

Artis Strength and Fitness – Cross-Training

Metcon (Time)

Teams of 2

Row 1000m

50 Pull ups or jumping pull ups

50 burpees

50 Box Jumps

50 KB SDHP

100 double under or 300 singles

Artis Kids 1015am (6-11yrs old)

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Friday 11.10.2017

Artis Strength and Fitness – Cross-Training

Metcon (AMRAP – Rounds and Reps)

5 Deadlifts

10 Toes to bar

15 Wall Balls

20min AMRAP

Functional Fitness 9am

5 KB Russian Swings

10 V-Ups

15 Wall Balls

20min AMRAP

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Thursday 11.09.2017

Artis Strength and Fitness – Cross-Training

Metcon (No Measure)

Narrow grip bench press x10

Barbell Bicep Curls x10

Barbell Tricep Extensions x10

Barbell Front Rack Walking lunges x10

Strict T2B x10

4 sets

Rest 1min between movement.

Rowing Workout

5k test!

Artis Gymnastics 430pm

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Wednesday 11.08.2017

Artis Strength and Fitness – Cross-Training

Artis (AMRAP – Rounds and Reps)

Power Clean

Push Press

Burpee

1-1-1, 2-2-2, 3-3-3….

Continue in that fashion for 10min

Weight is 135/95

Functional Fitness 9am

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Tuesday 11.07.2017

Artis Strength and Fitness – Artis Rowing

Metcon (7 Rounds for time)

rest 1:1

700m

600m

500m

400m

300m

200m

100m

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Tuesday 11.07.2017

Artis Strength and Fitness – Cross-Training

Metcon (Time)

50 Cal Row

40 Box Jump Overs

30 DB/KB Thrusters

20 Plate Burpees

10 DB/KB Snatch on each arm

Rowing Workout

rest 1:1

700m

600m

500m

400m

300m

200m

100m

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