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FRIDAY 4/3/20

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

WARM-UP

FOR TIME: (5 MINUTE CAP)

1 Round
1:00 Run/Bike/Lateral Shuffle
12 Up Downs
10 Push-ups
10 Tuck-ups
:30 Push-up Plank

1 Round
1:00 Run/Bike

12 Burpees

10 Push-ups

10 Tuck-ups
:30 Elbow Plank

 

STRENGTH

<StoneWay Workout DEMO – Click HERE>

4 SETS
15 Slow Tuck-Ups
10 DB Push Press (w/ Slow Lower to Shoulder)

1:00 Plank Hold

(Score is Weight)

 

WORKOUT

EVERY 3:00 x 4 SETS

:45 Spint Run, Bike, Row or Lateral Shuffles

10 V-Ups
10 DB Push Press
10 Burpees

(Score is Each Set for Time)

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***STONEWAY HOME VERSION***

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 or WARM-UP (B)

 

WORKOUT

AMRAP x 12 MINUTES

10 Backpack Ground to Overhead
5 Burpee Over Backpack

200m Run

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS
2:00 Plank Hold*
20 Feet Together Squats

1:00 Farmer Hold (AHAP)

*Any variation of Plank Hold is allowed. Goal is to hold as long as possible.

(No Measure)

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SATURDAY 4/4/20

“LIVE 7am ONLINE CLASS”

TBA

***STONEWAY HOME VERSION***

 

STRENGTH

“Alternating Tabata” – :20 ON/:10 OFF (Total of 8 rounds)

T1 – DB Bicep Curls

T2 – DB Deficit Push-up

(Score is Total Reps)

 

WORKOUT

AMRAP x 16 MINUTES

400m Run
20 Tuck Jumps
20 Up-Downs
20 DB Hang Power Cleans

(Score is Rounds + Reps)