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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)