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WEDNESDAY 4/15/20

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

WARM-UP

EMOM x 5 MINUTES

50 Single Unders into Max Lunges

(No Measure)

BODYWEIGHT PUMP

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

20 Tuck-ups
20 Air Squats

-Rest 2:00-

AMRAP x 5 MINUTES

20 Tuck-ups
20 Air Squats

(Score is Rounds + Reps)

 

FULL-BODY GRIND WORKOUT

AMRAP x 25 MINUTES

400m Run
50 Double Unders

50 Push-ups
50 Walking Lunges

400m Run
50 Double Unders

50 Plank Shoulder Taps

50 Air Squats

(Score is Rounds + Reps)

 

RECOVERY FLOW

FOR RECOVERY*
2:00 Slow Walk
3:00 Flow Yoga Stretching**

*Nasal Breathing Only **Athlete Choice

(No Measure)

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THURSDAY 4/16/20

WARM-UP

AMRAP x 5 MINUTES

20 Mountain Climbers

10 DB Upright Row

10 DB Strict Press

10 Air Squats

(No Measure)

 

PUSH X PULL STRENGTH

EMOM x 12 MINUTES

MIN 1 – 12 Slow DB Sumo Deadlifts
MIN 2 – 12 Slow Push-Ups

*Goal is to move slowly and feel each rep through the full range of motion.

(Score is Load)

 

PUSH X PULL WORKOUT

4 ROUNDS FOR MAX REPS

1:00 – DB Sumo Deadlift High Pulls
1:00 – Burpees
1:00 – DB Push Press

1:00 – Mountain Climbers

(Score is Reps)