Thursday 04.11.2019

We are setting up some volunteer times soon. We will keep you posted.

Artis Barbell 5am and 430pm

Part 1

5min

Walking Prowler push down and back

Part 2

10 GHD Back Extensions

10 Single Arm DB Bench Press each side

x4

Part 3

3min Airdyne

Part 4

Tabata Blast

DB Curls (6 rounds)

Overhead Tricep Extension (6 rounds)

DB Incline Bench (6 rounds)

Bicycles (8 rounds) Abs


Artis Youth Conditioning 530pm

Warm-up

30 seconds on 30 seconds off

3 rounds, stay at each station for 3 rounds

Ladder

Cones

Box Jump down and up

Pull Ups

Push Ups


Movement focus 10min

Squat


Workout

30 Second Split Lunges

Lateral Sprints to 4 cones and back 5-B, 10-B, 15-B, and 20-B

30 Second Mountain Climbers

Forward run to backwards run 4 cones (same above)

30 Seconds No Push Up Burpee Vertical Jump (focus on land)

rest 1min

20min of Work



7 views0 comments

Recent Posts

See All

Saturday 05.30.2020

200m run 21 of each ball slams Burpees Box jumps 300m run 15 of each 400m run 9 of each

Friday 05.29.2020

Push Press 3-3-3 200m row 30 double Unders 30 sit ups 10min AMRAP Same for Functional Fitness

Thursday 05.28.2020

Max reps x3 DB Curls DB Skull Crushers Arnold presses Calf raises DB reverse curls Heel Taps