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WEDNESDAY 4/8/20

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

WARM-UP

ON A 5:00 RUNNING CLOCK…

200m EZ Jog
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
200m EZ Jog

-Rest Remainder-

(No Measure)

BODYWEIGHT PUMP

AMRAP x 4 MINUTES

8 Glute Bridge-Ups

2 Walk-Outs*
8 Alt. Reverse Lunges

-Rest 1:00-

AMRAP x 4 MINUTES

8 Glute Bridge-Ups

2 Walk-Outs*
8 Alt. Reverse Lunges

*From standing, walk hands of to plank then walk back up to standing.

(Score is Rounds + Reps)

 

WORKOUT

EMOM x 12 MINUTES

MIN 1&2 – Run 400m

MIN 3 – Max Burpees

-Rest 3:00-

AMRAP x 10 MINUTES

Run 200m
30 Lateral Hops
10 Up-Downs

(Score is Rounds + Reps)

FOR RECOVERY
5:00 Stretching
(No Measure)

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THURSDAY 4/8/20

WARM-UP

EMOM x 2 MINUTES

:30 Jumping Jacks

:30 Alt. Samson Stretches

-Rest 1:00-

EMOM x 2 MINUTES

:30 Single DB Swings

:30 High Knees

(No Measure)

 

STRENGTH

ON A 10:00 RUNNING CLOCK…

30 Slow DB Floor Press

-Rest 2:00-

30 Slow Up-Right DB Rows

*Break up the reps in sets as needed.

(No Measure)

 

WORKOUT

AMRAP x 20 MINUTES
15 DB Romanian Deadlift

15 DB Hang Clean & Overhead

15 DB Floor Press
2:00 Plank Hold

(Score is Rounds + Reps)