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FRIDAY 3/20

WARM-UP

2 ROUNDS
5 Bootstrappers
10 Alt Groiners
10 Cossack Squats 10 Scap Pull-Ups

2 ROUNDS
5 Kip Swings
5 MedBall Front Squats
5 MedBall Strict Press
5 MedBall Push Press to Target (WB Target) 5 Wall Balls

 

STRENGTH

FOR LOAD

20RM Back Squat

(Score is Load)

 

WORKOUT

FOR TIME

60 Wall Balls (20/14)|(14/10)

60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls

-Hard Cap 15:00- (Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY
2:00 Foam Roll (IT Band – L)

2:00 Foam Roll (IT Band – R)

2:00 Foam Roll (T-Spine / Upper Back)

(No Measure)

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***STONEWAY HOME VERSION***

WARM-UP
3 ROUNDS
10-20 Air Squats
10-20 Push-ups
10-20 Alternating Lunges
10-20 Sit-ups
10-20 Burpees
200m Run

 

WORKOUT

EMOM x 15 MINUTES

MIN 1 – :45 Max Run, Bike, or Row for Distance
MIN 2 – 10 Backpack Devil’s Press MIN 3 – 20 Alt Reverse Backpack Lunges

(No Measure)

OPTIONAL FINISHER

2 SETS
:45 Left Side Plank Hold :15 Rest
:45 Right Side Plank Hold :15 Rest
:45 Glute Bridge Hold :15 Rest

(No Measure)

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SATURDAY 3/21

TBA

—-

***STONEWAY HOME VERSION***

WARM-UP

3 ROUNDS
10-20 Air Squats
10-20 Push-ups
10-20 Alternating Lunges
10-20 Sit-ups
10-20 Burpees
200m Run

 

WORKOUT

For Time

15-12-9
Push-Ups

Backpack Sumo Deadlift High Pulls
Backpack Thrusters

-1:00 Rest –

9-12-15
Backpack Thrusters

Backpack Sumo Deadlift High Pulls
Push-Ups

-14:00 Hard Cap- (Score is Total Time)