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WEDNESDAY 3/18

WARM-UP

1 ROUND (5-6 min)
1:00 Row (Start EZ, increase pace every :15)

10 Bootstraps
5/5 Single DB Sumo DL
:20 Jump Rope (High Single Unders)

1:00 Row (Start 70%, increase pace every :15)

10 Wide Stance BB Goodmorning
5/5 Single DB Hang Power Clean
:20 Jump Rope (Double Under Scale*)

*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc

 

STRENGTH

FOR LOAD

9-6-3-1-3-6-9

Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

(Score is Load)

 

WORKOUT

AMRAP x 13 MINUTES

300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

FOR RECOVERY
200m Nasal Breathing Walk

1:00 Banded Hamstring Stretch (L)

1:00 Banded Hamstring Stretch (R)

:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side.

(No Measure)

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***STONEWAY HOME VERSION***

WARM-UP
2 ROUNDS (2:00 CAP)
5 Up-Downs

10 Hand Release Push-ups

15 Air Squat

Into …

2 ROUNDS (2:30 CAP)
:45 Sit-ups

10 Groiners
8 Superman
6 Burpees

 

WORKOUT

5 SETS

:20 MAX Distance Run :40 Recovery Jog*

*If you need to stay inside, jog HARD :20 then jog soft recovery for :40

-No Additional Rest b/t Sets-

(No Measure)

-Rest 2:00-

AMRAP x 7 MINUTES
10 Backpack Ground to Overhead

10 Backpack Strict Press
100m Run or :45 seconds jog back and forth of the room

(Score is Rounds + Reps)

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THURSDAY 3/19

WARM-UP

1 ROUND
25ft Toe Walks

25ft High Knees

25ft Butt Kickers

25ft Side Shuffle Right

25ft Side Shuffle Left

25ft High Skips

2 ROUNDS
10 Alt Box Step Ups 20 Shoulder Taps :20- :30 Pike Hold

2 ROUNDS
5 Box Jumps
:15- :20 Handstand Hold* 5 Pike Push-Ups

*For athletes not getting upside down- :30 Plank on hands

 

WORKOUT

FOR TIME

100m Run

10 HSPU*
10 Box Jump Overs (24/20) 200m Run
20 HSPU
20 Box Jump Overs 400m Run
30 HSPU
30 Box Jump Overs 600m Run
40 HSPU
40 Box Jump Overs 800m Run

*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.

(Score is Time)

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***STONEWAY HOME VERSION***

WARM-UP

1 ROUND
20 Single Unders
10 Backpack Deadlift
:20 Plank
30 Fast Singles
10 Russian Backpack Swing
30 Marching Plank*
20 Slow Singles
10 Russian Backpack Swing
20 Bicycle Crunches
:20 Double Under Practice

*Marching Plank — athletes will be in an elbow plank and alternating lifting the foot about 2-3 inches off the ground.

 

WORKOUT

AMRAP x 16 MINUTES*

20 Russian Swing w/ Backpack

30 Mountain Climbers
10 Backpack Hang Snatch

15 Sit-Ups

*Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches to Backpack (alternating fast feet)

(Score is Rounds + Reps)