20RM Back Squat and HOME Workouts

Register Here 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...

StoneWay HOME Version and Gym Version

Register Here WEDNESDAY 3/18 WARM-UP 1 ROUND (5-6 min) 1:00 Row (Start EZ, increase pace every :15) 10 Bootstraps 5/5 Single DB Sumo DL :20 Jump Rope (High Single Unders) 1:00 Row (Start 70%, increase pace every :15) 10 Wide Stance BB Goodmorning 5/5 Single DB Hang...

StoneWay Home Version

Register Here MONDAY 3/16 WARM-UP BODYWEIGHT FLOW… 2 SETS 10 Alt. Groiners w/ Reach to Ceiling 10 Standing Trunk Twists (each side to side = 1 rep) 10 Alt. Leg Swings 10 Wide Stance Reach-Thrus* 10 Controlled Broad Jumps (land soft) *Wide-legged stance, reach...

Team Workout and Front Squats

Register Here FRIDAY 3/13 WARM-UP 1 ROUNDS :30 Shoulder Taps 5 Push-Up to Pike :20 Pike Hold 10 Alt Groiners   2 ROUNDS :30 Handstand Hold 10 Up-Down 10 Box step-ups 10 DB Deadlifts   SKILL 3 SETS 50′ HS Walk or Quad Crawl 20 Slow Deadbugs -Rest as Needed b/t...

Partner Warm-up and more……

Register Here WEDNESDAY 3/11 WARM-UP 2 ROUNDS 10 PVC Pass Thrus 5 Push-Up to Pike + :20 Pike Hold 10 Alt Groiners 2 ROUNDS :20 Active Overhead Hold w/ PVC Pipe* 10 Tempo Overhead Squats (3211) 10 Scap Pull-Ups 5 Kipping Swings SKILL EMOM x 8 MINUTES MIN 1 – 1-2...

Partner Up and Grab a Kettlebell

Register Here MONDAY 3/9 WARM-UP 2:00 EZ on the Bike — Flow and Chat it Up!! 2 SETS (w/ Moderate Weight DB) 5/5 DB Single Arm Power Clean 5/5 DB Single Arm Press 5/5 DB Single Arm Cross Body DL 5 Pike 2 Push-Up 10 Glute Bridge-Ups (:01 Pause at the Top)   SKILL...