New to The Ark? Check out this fun video montage of a day at The Ark. 98% of the footage was taken at one of our Saturday classes. Take the first steps towards a stronger, leaner, more confident self. Call or text 352-448-1676 for your FREE TRIAL, or e-mail: firstname.lastname@example.org.
Clean and Jerk 76x1x3
Clean Pull 95x3x3
Clean Deadlift 103x3x3
Back Squat 75x3x5+3 Box Jumps
Free Workout at The Ark:
With teams of two, 3″ each station:
Station 1: 20 Rope Slams/Burpees (when the 20 slams are done, switch with your partner. The number of burpees you do depends on how long it takes for your partner to finish the rope slams)
Station 2: 3 Tire Flips/5 Tire Jumps (Partners flip tire together, then jump together. If the jump is too high, step up).
Station 3: 10 Push-ups/20 Squats (Partners work separately, accumulating as many rounds as possible of 10 Push-ups and 20 Squats)
Station 4: 3″ AMRAP of Pull-ups (One partner works while the other rests. The resting partner will assist their other partner if the other partner cannot do pull-ups)
Clean and Jerk 71x1x3
Snatch Pull 95x3x3
Halting Snatch Deadlift 103x3x3
Front Squat 78x3x5 + 3 Box jumps AHAP
3×10 Strict Toes-to-bar