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MONDAY 4/27/20

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


WARM-UP

ON A 5:00 RUNNING CLOCK

400m Run
10 DB Suitcase Lunges

10 DB Curl to Press
10 Up-Downs

(No Measure)

FULL-BODY STRENGTH

EMOM x 12 MINUTES*

MIN 1 – 6 DB Snatch (R) + 6 DB Push Press (R)
MIN 2 – 6 DB Snatch (L) + 6 DB Push Press (L)

*Athletes will complete 6 Snatches on the Right Arm immediately into 6 Push Press on the same arm.

(Score is Weight)

FULL-BODY WORKOUT

3 ROUNDS FOR MAX REPS

1:00 – DB Thruster

1:00 – Sit-Ups
1:00 – DB Sumo Deadlifts

1:00 – Tuck Jumps

-Rest 1:00 b/t Rounds-

(Score is Reps)

CORE FINISHER

AMRAP x 3 MINUTES
20 Slow Hollow Body Flutter Kicks
20 Alt. V-ups

into…

AMRAP x 2 MINUTES

Max Plank Hold

(No Measure)

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TUESDAY 4/23/20


WARM-UP

EMOM x 2 MINUTES
30 Mountain Climbers into Max Plank Hold

into…

EMOM x 3 MINUTES

10 High Knees

10 DB Deadlift

10 Bent Over Rows

(No Measure)

 

PUSH X PULL STRENGTH

EVERY 2:30 FOR 5 SETS

10 DB Hang Power Clean

10 DB Front Squats

(Score is Weight)

 

PUSH X PULL WORKOUT

AMRAP x 5 MINUTES

5 DB Power Clean

5 DB Deficit Push-Up

30 Double Unders

-1:00 Rest-

AMRAP x 5 MINUTES

5 DB Power Clean

5 DB Deficit Push-Up

30 Double Unders

-1:00 Rest-

AMRAP x 5 MINUTES

5 DB Power Clean

5 DB Deficit Push-Up

30 Double Unders

(Score is Rounds + Reps)