Register Here


WEDNESDAY 3/25

WARM-UP
ALT TABATA (:20 work, :10 rest)
MOVT 1- Jumping Jacks – Mountain Climbers

MOVT 2- Alt Groiners – Alt Lunges

Then…

2 ROUNDS:
:30 Pec Smash w/ Lax Ball R/L (or 1:00 Mobility)

10 Scap Push-Ups
5 Slow Push-Ups

 

STRENGTH

5 SETS
7 Bench Press (Athlete Choice)

14  DB Bent Over Row

-Rest as Needed b/t Sets- (Score is Load for Bench)

WORKOUT

3 ROUNDS FOR TIME

30 Burpees*
20 Sit-Ups

25/20 Cal Bike

*Burpees go down by 10 reps each round…30-20-10. Situps and Bike Cals stay the same each round.

(Score is Time)

—-

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

WARM-UP
3 Sets

5-10 reps of each movement

Air Squat, Push-up, Lunges, Sit-ups, Burpees, 200m run

WATCH “WARM-UP” VIDEO HERE

 

WORKOUT

EVERY 2:30 FOR 6 SETS

12 Backpack Clean & Jerk

12 Backpack Overhead Lunge

24 Mountain Climbers

(Score is Time Each Set)

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

STRENGTH

5 SETS
10 DB Front Squat

10-15 DB Deficit Push-ups*

-1:00 Rest b/t Sets- (Score is Weight)

WORKOUT

FOR TIME

40-30-20-10
Alt Single DB Thruster

20-20-20-20

Up-Downs

20-20-20-20
Alt DB Snatch

(Score is Time)


THURSDAY 3/26

WARM-UP

3 ROUNDS
1:00 Row, Bike or Run
8/8 Single DB Crossbody DL

8/8 Single DB Alt. Hang Snatch

8/8 Single DB Strict Press
16 DB Slides (in plank position)

then…..

2 ROUNDS
:30 Jump Rope (Single Unders, High Single Unders, Double Unders)

:30 DB DL
:30 DB Thruster

 

WORKOUT

FOR TIME
100 Double Unders
50 Ground 2 OH w/plate

50 Walking Lunges
50 Thruster w/plate
100 Double Unders
40 Ground 2 OH w/plate
40 Walking Lunges
40 Thruster w/plate
100 Double Unders
30 Ground 2 OH w/plate
30 Walking Lunges
30 Thruster w/plate

(Score is Time)

FINISHER

FOR QUALITY
100 Heel Taps Over KB

100 Elbow Plank KB Touches**

*Complete in any combination of reps / sets.
**Set-up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

(No Measure)

—-

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

 

WORKOUT

EMOM x 15 MINUTES
MIN 1 – 20 Backpack Thrusters

MIN 2 – 10 Burpees Over Backpack

MIN 3 – 15 Backpack Sit-ups

(No Measure)

OPTIONAL FINISHER
2-3 SETS
MAX Reps Rows (Ring or DB)

-:30 Rest-

MAX Reps Push-Ups

-1:00 Rest b/t Sets- (No Measure)

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

WARM-UP

STONEWAY HOME VERSION “WARM-UP” VIDEO

 

STRENGTH

EMOM x 10 MINUTES
MIN 1 – 10 DB Push Press (Light-Moderate)
MIN 2 – :40 Double Unders or :40 Mountain Climbers

(Score is Weight + Reps)

WORKOUT

10 SETS
10 DB Push Press (35/20)|(20/15)

30 Double Unders or 30 Mountain Climbers

-:30 Rest b/t Sets-

(Score is Time)