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FRIDAY 4/10/20

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

WARM-UP

AMRAP x 5 MINUTES

10 Sit-Ups
10 Glute Bridge-Ups

10 Alt. Lunges w/ a Twist

(No Measure)

FULL-BODY STRENGTH

EMOM x 15 MINUTES*

MIN 1 – :45 Double DB Swing

MIN 2 – :45 DB Front Rack Hold

MIN 3 – :45 Heel Taps Over DB

*:45 Work / :15 Rest Each Minute.

(Score is Reps)

 

FULL-BODY SPRINT WORKOUT

AMRAP x 3 MINUTES

40m Shuttle Run*

30 Single Unders

-Rest 1:00-

AMRAP x 3 MINUTES

40m Shuttle Run
5 Single DB Front Squats**

-Rest 1:00-

AMRAP x 3 MINUTES

40m Shuttle Run

30 Single Unders

-Rest 1:00-

AMRAP x 3 MINUTES

40m Shuttle Run
5 Single DB Front Squats

*40m = 10m Down & Back x 2 **Hold DB Across Chest (Score is Rounds + Reps)

CORE FINISHER

EMOM x 5 MINUTES

12 Weighted Sit-Ups*

*Hold DB across chest (No Measure)

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SATURDAY 4/11/20

WARM-UP

ON A 5:00 RUNNING CLOCK…

25′ Alt. Knees to Chest
25′ Alt. Leg Swings
25′ Alt. Lunges
25′ Broad Jumps
25′ Burpee into Broad Jump

-Rest Remainder

– (No Measure)

SATURDAY SQUATS

EVERY 3:00 FOR 5 SETS

8 DB Front Squats
12 Single DB Goblet Squats

20 Air Squats (fast)

-Rest Remaining Time-

(Score is Load)

 

FULL-BODY WORKOUT

3 ROUNDS FOR MAX REPS

1:00 – Double Unders

1:00 – DB Push Press

1:00 – DB Jump Squats*

1:00 – Max Squat Hold

(no weight)

*Hold Single DB across chest -Rest 1:00 b/t Sets-

(Score is Reps)

 

FULL BODY FINISHER

AMRAP x 5 MINUTES

Max Flutter Kicks*

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