WOD

FULL BODY GRIND

Register Here


WEDNESDAY 4/29/20

STONEWAY 7AM AND 5PM ONLINE (LIVE) CLASS – CLICK HERE TO JOIN US


WARM-UP

AMRAP x 5 MINUTES

12 Jumping Jacks

12 Lunges
12 Glute Bridge-Ups

(No Measure)

 

BODYWEIGHT PUMP

3 SETS FOR MAX REPS

1:00 – Pike Hold or HS Hold

1:00 – “”Crossbody”” Mountain Climbers
1:00 – Jumping Lunges

-1:00 Rest b/t Sets- (No Measure)

 

FULL-BODY GRIND WORKOUT

AMRAP x 20 MINUTES

50 Jumping Jacks

25 Burpees
50 Glute Bridge-Ups

25 Up-Downs
50 Lunges

(Score is Rounds + Reps)

 

RECOVERY FLOW

FOR RECOVERY

2:00 Slow Walk 1:00 Saddle Stretch (R) 1:00 Saddle Stretch (L) 1:00 Childs Pose

(No Measure)

————–

TUESDAY 4/30/20


WARM-UP

4 SETS
:30 DB Strict Press

:30 Goblet Squats

into…

AMRAP x 1 MINUTE

Max Alt. V-ups

(No Measure)

 

PUSH X PULL STRENGTH

EMOM x 5 MINUTES

12 DB Floor Press

-1:00 Rest-

EMOM x 5 MINUTES

12 DB Romanian Deadlift

(Score is Weight)

PUSH X PULL WORKOUT

ON A 15:00 RUNNING CLOCK…

10 ROUNDS
100m Run
20 Air Squats

In the remaining time…

AMRAP of:
7 Hand Release Push-Ups

7 DB Thrusters

(Score is Rounds + Reps)

Max Reps and Dumbbells

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MONDAY 4/27/20

STONEWAY 7AM AND 5PM ONLINE (LIVE) CLASS – CLICK HERE TO JOIN US


WARM-UP

ON A 5:00 RUNNING CLOCK

400m Run
10 DB Suitcase Lunges

10 DB Curl to Press
10 Up-Downs

(No Measure)

FULL-BODY STRENGTH

EMOM x 12 MINUTES*

MIN 1 – 6 DB Snatch (R) + 6 DB Push Press (R)
MIN 2 – 6 DB Snatch (L) + 6 DB Push Press (L)

*Athletes will complete 6 Snatches on the Right Arm immediately into 6 Push Press on the same arm.

(Score is Weight)

FULL-BODY WORKOUT

3 ROUNDS FOR MAX REPS

1:00 – DB Thruster

1:00 – Sit-Ups
1:00 – DB Sumo Deadlifts

1:00 – Tuck Jumps

-Rest 1:00 b/t Rounds-

(Score is Reps)

CORE FINISHER

AMRAP x 3 MINUTES
20 Slow Hollow Body Flutter Kicks
20 Alt. V-ups

into…

AMRAP x 2 MINUTES

Max Plank Hold

(No Measure)

————–

TUESDAY 4/23/20


WARM-UP

EMOM x 2 MINUTES
30 Mountain Climbers into Max Plank Hold

into…

EMOM x 3 MINUTES

10 High Knees

10 DB Deadlift

10 Bent Over Rows

(No Measure)

 

PUSH X PULL STRENGTH

EVERY 2:30 FOR 5 SETS

10 DB Hang Power Clean

10 DB Front Squats

(Score is Weight)

 

PUSH X PULL WORKOUT

AMRAP x 5 MINUTES

5 DB Power Clean

5 DB Deficit Push-Up

30 Double Unders

-1:00 Rest-

AMRAP x 5 MINUTES

5 DB Power Clean

5 DB Deficit Push-Up

30 Double Unders

-1:00 Rest-

AMRAP x 5 MINUTES

5 DB Power Clean

5 DB Deficit Push-Up

30 Double Unders

(Score is Rounds + Reps)

FULL BODY TODAY

Register Here


FRIDAY 4/24/20

STONEWAY 7AM AND 5PM ONLINE (LIVE) CLASS – CLICK HERE TO JOIN US

WARM-UP

ON A 5:00 RUNNING CLOCK…

200m Run
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks

(No Measure)

FULL-BODY STRENGTH

3 SETS FOR MAX REPS

1:00 DB Tricep Extensions

1:00 DB Bent Over Rows

1:00 DB Suitcase Calf Raises

-Rest as Needed b/t Sets- (Score is Reps)

FULL-BODY SPRINT WORKOUT

AMRAP x 6 MINUTES

6 Up-Downs
6 DB Hang Power Cleans

-1:30 Rest-

AMRAP x 5 MINUTES 5 Up-Downs
5 DB Hang Power Cleans

-1:00 Rest-

AMRAP x 4 MINUTES 4 Up-Downs
4 DB Hang Power Cleans

(Score is Rounds + Reps)

CORE FINISHER

AMRAP x 5 MINUTES

20 Plank Shoulder Taps 15 Tuck-ups
20 Deadbugs

(No Measure)

————–

SATURDAY 4/25/20

TBA (LIVE VIRTUAL CLASS W/RORY

FULL BODY GRIND

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WEDNESDAY 4/22/20

STONEWAY 7AM AND 5PM ONLINE (LIVE) CLASS – CLICK HERE TO JOIN US

WARM-UP

AMRAP x 5 MINUTES

100m Run
10 Air Squats
10 Alt. Reverse Lunges

(No Measure)

BODYWEIGHT PUMP

EMOM x 5 MINUTES
10 Mountain Climbers*
10 Push-Ups
Max Plank in Remaining Time *L+R = 1 Rep
(Score is Reps)

FULL-BODY GRIND WORKOUT

EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Air Squat or Max Lunges

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max DB Alt Snatch or DB Swing

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Squat Hold or Hollow Hold

*Athlete can choose Burpees or Double Unders on each MIN 1. For MIN 2, athlete can either movement they want to perform each round.
(No Measure)

RECOVERY FLOW

5:00 Flow Yoga or Stretching* *Athlete Choice
(No Measure)

————–

THURSDAY 4/23/20

WARM-UP

5 SETS (:20 ON / :10 OFF)*

MOVT 1 – DB Deadlift

MOVT 2 – Burpees

*Both movements = 1 Set (No Measure)

PUSH X PULL STRENGTH

5 SETS ON A 15:00 CLOCK…

10 Tempo DB Strict Press (1111)
10 Tempo DB Good Mornings (1111)

-Rest as Needed b/t Sets-

(Score is Load)

PUSH X PULL WORKOUT

ON A 10:00 RUNNING CLOCK…

2:00 Max Plank Hold
2:00 Max DB Deadlifts

2:00 Max DB Push Press

2:00 Max DB Deadlift
2:00 Max Plank Hold

-Rest as Needed-

EMOM x 5 MINUTES
:30 Push-Up + :30 Plank Hold

(Score is Rounds + Reps)

FULL BODY and Push x Pull

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MONDAY 4/20/20

STONEWAY 7AM AND 5PM ONLINE (LIVE) CLASS – CLICK HERE TO JOIN US


WARM-UP

AMRAP x 2 MINUTES

20 Jumping Jacks

10 Sit-Ups
5 Up-Downs

-1:00 Rest-

AMRAP x 2 MINUTES

20 Single Unders

10 Sit-Ups
5 Burpees

(No Measure)

FULL-BODY STRENGTH

EMOM x 5 MINUTES
:30 Max DB “Speed” Floor Press

:30 Max Glute Bridge Hold

-Rest 2:00-

EMOM x 5 MINUTES
:30 Max Single DB Curls

:30 Max Single DB Overhead Hold

(Score is Reps)

FULL-BODY WORKOUT

AMRAP x 7 MINUTES

10 Alt. Hang DB Snatch

5/5 DB Push Press

10 Jumping Air Squats

-Rest 1:00-

AMRAP x 7 MINUTES

10 Alt. Hang DB Snatch

5/5 DB Push Press
10 Jumping Air Squats

(Score is Rounds + Reps)

CORE FINISHER

2 SETS
1:00 Glute Bridge Hold
:30 Single Leg Glute Bridges (L)

:30 Single Leg Glute Bridges (R)

-1:00 Rest b/t Sets- (No Measure)

————–

TUESDAY 4/21/20

WARM-UP

EMOM x 5 MINUTES
7 Push-ups into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for “Max” Rep Movement

(No Measure)

PUSH X PULL STRENGTH

5 SETS ON A 15:00 CLOCK…

10 DB Forward Suitcase Lunges

10 DB Power Cleans

-Rest as Needed b/t Sets-

*Goal is to try and perform all reps in each set without putting the DB down

(Score is Load)

PUSH X PULL WORKOUT

ON A 15:00 RUNNING CLOCK…

5:00 Max Distance Run, Bike, Row or Any Cardio

Immediately into…

AMRAP x 10 MINUTES

21-15-9
DB Front Squat

9-9-9
DB Devils Press

(Score is Rounds + Reps)

Full Body and Squats

Register Here


FRIDAY 4/17/20

STONEWAY 7AM AND 5PM ONLINE (LIVE) CLASS – CLICK HERE TO JOIN US


WARM-UP

AMRAP x 1 MINUTE

Max Burpees

-:30 Rest-

AMRAP x 1 MINUTE

Max Reverse Lunges

-:30 Rest-

AMRAP x 2 MINUTE

:30 High Knees

:30 Air Squats

(No Measure)

 

FULL-BODY STRENGTH

5 ROUNDS FOR QUALITY*

5 DB Devils Press
10 DB Reverse Lunges

*Goal is quality reps under control for all 5 rounds

(Score is Reps)

 

FULL-BODY SPRINT

WORKOUT

ON A 3:00 RUNNING CLOCK…

Max DB Hang Power Cleans

(Score is Reps)

-Rest 1:00-

AMRAP x 8 MINUTES

100m Run
15 Sit-Ups
20 Walking Lunges

(Score is Rounds + Reps)

-Rest 1:00-

ON A 3:00 RUNNING CLOCK

Max DB Hang Power Cleans

(Score is Reps)

 

CORE FINISHER

5 SETS (:50 ON / :10 OFF)

Glute Bridge Hold*

*Squeeze abs and glutes to hold top of the bridge
(No Measure)

————–

SATURDAY 4/18/20

WARM-UP

AMRAP x 5 MINUTES

10 Samson Stretches

10 Alt. Leg Swings

10 Alt. Knee to Chest

10 Alt. Leg Swings

10 Air Squats (slow)

(No Measure)

 

STRENGTH

EMOM x 4 MINUTES

15 Single DB Front Squats (AFAP)*

-1:00 Rest-

ON A 2:00 RUNNING CLOCK… Max Wall Sit

-1:00 Rest-

EMOM x 4 MINUTES

15 Single DB Front Squats (AFAP)

-1:00 Rest-

ON A 2:00 RUNNING CLOCK… Max Wall Sit

*As Fast As Possible! Hold DB Across the Chest

(Score is Load)

 

WORKOUT


AMRAP x 8 minutes

10 V-Ups
10 Single Arm Deadlifts
– Rest 2 minutes –

AMRAP x 8 minutes

10 Push-ups
10 Single Arm Shoulder to Overhead (Press, Push Press, Push Jerk)
– Rest 2 minutes –

AMRAP x 8 minutes

10 Burpees
10 Single Arm Thrusters
– Rest 2 minutes –

(Score is Reps)

LOCATIONS

Seattle

Mt Shasta

MT SHASTA

1119 Ream Ave, Mt Shasta, CA 96067

mtshasta@stonewaycrossfit.com

Phone:  (206) 930-7169

SEATTLE

101 Nickerson St, Seattle, WA 98109

info@stonewaycrossfit.com

Phone:  (206) 930-7169