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The Ark School of Fitness

3 Easy Steps
Writings
About Us
Our Team
Our Schedule
Buy A Membership
May 30, 2025
Michael Espinosa
To Choose Suffering

We do not avoid discomfort. We meet it with calloused hands and sweating brow, knowing that, to run from it is to run to it.

To Choose Suffering
May 22, 2025
Michael Espinosa
The 5 Best Gyms in Gainesville (And Why You’ll ...
The 5 Best Gyms in Gainesville (And Why You’ll Probably Join the Last One)
May 9, 2025
Michael Espinosa
Use This One Secret to Gain Muscle — Fast
Use This One Secret to Gain Muscle — Fast
May 9, 2025
Michael Espinosa
When Thinking About Weight Gets in the Way, ...
When Thinking About Weight Gets in the Way, Will Power is not the Problem
October 5, 2020
Michael Espinosa
Do This To Lose Weight Without Counting Calories

The average person goes on 126 diets in their lifetime! If diets worked, you’d only need to go on one. They don’t work.

Do This To Lose Weight Without Counting Calories
Michael Espinosa
January 27, 2018

01/27/2018

Michael Espinosa
January 27, 2018
01/27/2018

21-15-9 DB Snatches and Burpees with new standard

Michael Espinosa
January 25, 2018

01/26/2018

Michael Espinosa
January 25, 2018
01/26/2018

Does the sum of the parts equal the whole. Or, is the whole greater?

Michael Espinosa
January 23, 2018

01/24/2018

Michael Espinosa
January 23, 2018
01/24/2018

500m row repeats

Michael Espinosa
January 22, 2018

01/23/2018

Michael Espinosa
January 22, 2018
01/23/2018

Super easy day...

Michael Espinosa
January 21, 2018

01/22/2018

Michael Espinosa
January 21, 2018
01/22/2018

16.1

Michael Espinosa
January 20, 2018

01/20/2018

Michael Espinosa
January 20, 2018

Warm-up:

10x 90/90 breaths

10x World’s Greatest Stretch (5 each side)

20x Leg swings each leg

Weightlifting:

Find a 1RM CLEAN in 12 minutes.

Conditioning:

12” AMRAP

150 WBS

90 Dubs

30 Muscle-ups

Michael Espinosa
January 18, 2018

1/19/2018

Michael Espinosa
January 18, 2018
1/19/2018

Power Snatch 1RM

Michael Espinosa
January 16, 2018

01/17/2017

Michael Espinosa
January 16, 2018
01/17/2017

10 rounds of funk

Michael Espinosa
January 15, 2018

Michael Espinosa
January 15, 2018
     

 
    Warm-up:   20x Leg swings each leg  10x World’s greatest stretch (5 each side)  10 Downward dog + push-up  1:00 Chin/toes HS hold  10 FS with an empty barbell  Completing the complex below, 5ish minutes to work up to 60% starting with an

Clean and Jerks

Michael Espinosa
January 14, 2018

01/15/2018

Michael Espinosa
January 14, 2018
01/15/2018

Heavy snatches

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