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FRIDAY 3/27

WARM-UP

Grab a barbell!

EMOM x 4 MINUTES
MIN 1- 10 Up-Downs
MIN 2- 10 Alt Groaners w/ Twist

Then …

EMOM x 6 MINUTES
MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press) MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)

 

STRENGTH

FOR LOAD
Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

(Score is Load)

HERO WORKOUT

“DT”

5 ROUNDS FOR TIME
12 Deadlifts (155/105)|(115/75)

9 Hang Power Cleans (155/105)|(115/75)
6 Push Jerks (155/105)|(115/75)

*Last Seen 9/20/19 (Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY
3:00 Lat Smash (1:30 R/L) 3:00 Forearm Smash (1:30 R/L)

(No Measure)

—-

***STONEWAY HOME VERSION (A)***

WARM-UP
3 Sets

10 reps of each movement

Burpees, 1 “Leg Blaster”*, :60 Plank hold

*”Leg Blaster” = 10 Air Squats, 10 Lunges, 10 Jumping Air Squats, 10 Jumping Lunges

 

WORKOUT

FOR TIME*

400m Run

Immediately Into …

6 ROUNDS
10 Backpack Russian Swing

8 Tuck-Ups w/ Backpack

12 Alt. Jumping Lunges w/ Backpack

Immediately Into…

400m Run

(Score is Time)

(Score is Time Each Set)

***STONEWAY HOME VERSION (B)***

STRENGTH

5 SETS
3 DB Deadlift
+
3 DB Hang Power Clean +
3 DB Power Clean
+
3 DB Front Squat (Score is Weight)

 

WORKOUT

8 ROUNDS (:20 ON / :10 OFF)

MOVT 1 – DB Hang Power Cleans

MOVT 2 – DB Upright Row

MOVT 3 – Jumping Lunges

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.

(Score is Reps)

SATURDAY 3/28

WARM-UP

WARM-UP
1 ROUND (5:00 Cap)
100m Run/Bike/Row
5 Up-Downs
100m Run/Bike/Row
10 KB (or DB) Deadlifts
150m Row/1:00 Run/Bike
5 Burpees
150m Row/1:00 Run/Bike
10 Box Step-Ups or Tuck Jumps
10 Cal Bike Sprint (:30 Run/Row Sprint)

 

WORKOUT

AMRAP x 10 MINUTES

200m Run
10 Up-Downs
20 KB Swings (53/35)|(35/26)

-Rest 3:00-

AMRAP x 10 MINUTES

250/200m Row, Run or 25 Double Unders or 50 Single Skips
12 Burpee Box Step-Up (24/20)

-Rest 3:00

AMRAP x 10 MINUTES

:30 Plank Rotations

:30 Max Cal Bike or Burpees

(Score is Rounds + Reps)

—-

***STONEWAY HOME VERSION (A)***

 

WORKOUT

4 ROUNDS

FOR TIME

10 Backpack Squat Cleans

12 Backpack Thrusters

16 Backpack Back Squats

200m Run w/ Backpack

(Score is Time)

OPTIONAL FINISHER

2-3 SETS
15 Tuck-Ups
5/5 Side Plank Rotations

(No Measure)

***STONEWAY HOME VERSION (B)***

WARM-UP

STONEWAY HOME VERSION “WARM-UP” VIDEO

 

STRENGTH

EMOM x 8 MINUTES*

MIN 1 – 2 Turkish Getup (R)

MIN 2 – 2 Turkish Getup (L)

*Athletes can use DB or KB for TGU (Score is Weight)

WORKOUT

FOR TIME

500/400m Row (or 400m Run)

50 Alt. V-ups

400/300m Row (or 300m Run)

40 Alt. V-ups

300/200m Row (or 200m Run)

30 Alt. V-ups 200/150m Row (or 100m Run)

20 Alt. V-ups 100/75m Row (or 50m Run)

10 Alt. V-ups

(Score is Time)