Register Here


WEDNESDAY 4/22/20

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

WARM-UP

AMRAP x 5 MINUTES

100m Run
10 Air Squats
10 Alt. Reverse Lunges

(No Measure)

BODYWEIGHT PUMP

EMOM x 5 MINUTES
10 Mountain Climbers*
10 Push-Ups
Max Plank in Remaining Time *L+R = 1 Rep
(Score is Reps)

FULL-BODY GRIND WORKOUT

EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Air Squat or Max Lunges

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max DB Alt Snatch or DB Swing

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Squat Hold or Hollow Hold

*Athlete can choose Burpees or Double Unders on each MIN 1. For MIN 2, athlete can either movement they want to perform each round.
(No Measure)

RECOVERY FLOW

5:00 Flow Yoga or Stretching* *Athlete Choice
(No Measure)

————–

THURSDAY 4/23/20

WARM-UP

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

MOVT 1 – DB Deadlift

MOVT 2 – Burpees

*Both movements = 1 Set (No Measure)

PUSH X PULL STRENGTH

5 SETS ON A 15:00 CLOCK…

10 Tempo DB Strict Press (1111)
10 Tempo DB Good Mornings (1111)

-Rest as Needed b/t Sets-

(Score is Load)

PUSH X PULL WORKOUT

ON A 10:00 RUNNING CLOCK…

2:00 Max Plank Hold
2:00 Max DB Deadlifts

2:00 Max DB Push Press

2:00 Max DB Deadlift
2:00 Max Plank Hold

-Rest as Needed-

EMOM x 5 MINUTES
:30 Push-Up + :30 Plank Hold

(Score is Rounds + Reps)