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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)

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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)