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MONDAY 4/13/20

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

WARM-UP

AMRAP x 5 MINUTES

10 DB Deadlift

:30 Plank

100m Run

(No Measure)

FULL-BODY STRENGTH

EMOM x 12 MINUTES

MIN 1 – 12 DB Hang Power Cleans
MIN 2 – 12 DB Shoulder to Overhead*
MIN 3 – 1:00 Cardio (Athlete Choice)

*Can choose Push Press or Jerk, practice the movement you will do in the workout.

(Score is Load)

 

FULL-BODY WORKOUT

AMRAP x 15 MINUTES

400m Run*
1 Round of DB Complex**

*1:00 of Jump Rope + 1:00 Up-Downs if can’t run

**Complex…
12 DB Deadlift
9 DB Hang Power Clean

6 DB Push Press

(Score is Rounds + Reps)

 

CORE FINISHER

5 SETS
:30 Flutter Kicks

:30 Superman Hold

-Rest as Needed b/t Sets-

(No Measure)

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TUESDAY 4/14/20

WARM-UP

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

MOVT 1 – Jumping Jacks

MOVT 2 – Up-Downs

*Both movements = 1 Set (No Measure)

PUSH X PULL STRENGTH

4 SETS
:30 Max DB Floor Press (R)

:30 Max DB Floor Press (L)

:30 Max DB Bent Over Row (R)

:30 Max DB Bent Over Row (L)

-Rest 1:30 b/t Each Set-

(Score is Load)

 

PUSH X PULL WORKOUT

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

10 Double DB Swings

10 Burpees
10 DB Bent Over Rows

-Rest 2:00-

AMRAP x 8 MINUTES

10 DBL DB Swings

10 Burpees
10 DB Bent Over Rows

(Score is Rounds + Reps)

 

FULL BODY FINISHER

AMRAP x 5 MINUTES

Max Flutter Kicks*

*5 Push-Up every time you break (No Measure)