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MONDAY 3/16

WARM-UP

BODYWEIGHT FLOW…

2 SETS
10 Alt. Groiners w/ Reach to Ceiling
10 Standing Trunk Twists (each side to side = 1 rep)

10 Alt. Leg Swings
10 Wide Stance Reach-Thrus*
10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET
:30 Hollow Hold
1:00 Plank Hold
:30 Bar Hang
1:00 Active Squat Hold

 

EXTENDED WARM-UP

3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

 

WORKOUT

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike or Row
MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)
MIN 4 – Max Rope Climbs or Burpee Pull-ups (strict)

*1 Renegade Row = Row L + Row R + Push-up (Score is Total Reps Each Station

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***STONEWAY HOME VERSION***

WARM-UP
2 ROUNDS (2:00 CAP)
20 Jumping Jacks
8 Bodyweight Goodmornings :20 Tuck Hold

Into …

2 ROUNDS (2:30 CAP)
:45 Row or Jog (increase pace 2nd round)

10 Air Squats (32X1)*
8 Push-Ups
6 Ring Rows

*Focus on a slow & controlled descent, keeping tension in the bottom, then fast up!

 

WORKOUT

3 SETS

25 DB or Backpack Cleans

30 Air Squats
25 Sit-Ups
20 Push-Ups

15 DB or Backpack Bent Over Rows

-Rest 1:00 b/t Sets-
(Score is Time Each Set)

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TUESDAY 3/17

WARM-UP

400m Team Run! Get to know 3 people’s names and 1 fact about each person!

Into…

2 ROUNDS — Quality Burpee “Cindy” (no rushing!)

5 Burpees
10 H-R Push-Ups
15 Air Squats

BARBELL WARM-UP (perform with PVC or Barbell) 2 SETS (call the reps quickly for your athletes)

7 Deadlift
7 Hang Muscle Clean
14 Alt. Elbow Punches (7 each side)

-Quick Rest-
7 Front Squats
7 Wide Grip Presses (behind Neck)

7 Hang Muscle Snatch

 

WORKOUT

“TOMMY MAC”

2 ROUNDS FOR TIME

12 Burpees
12 Thrusters (115/75)|(75/55)

12 Burpees
12 Power Snatches (115/75)|(75/55)
12 Burpees
12 Push Jerks (115/75)|(75/55)

12 Burpees
12 Hang Squat Cleans (115/75)|(75/55)
12 Burpees
12 Overhead Squats (115/75)|(75/55)

*Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan.

(Score is Time)

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***STONEWAY HOME VERSION***

WARM-UP
TABATA 8 ROUNDS (:20 ON // :10 OFF)
MVMT 1 – Jump Rope // 2nd Round – Double-Unders
MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10)

MVMT 3 – Box Jumps // 2nd Round – Box Jumps @ higher height
MVMT 4 – Up Downs // 2nd Round – Burpees

 

WORKOUT

EMOM x 9 MINUTES

MIN 1 – :40 MAX Jump Rope or Mountain Climbers
MIN 2 – 10 Backpack Front Rack Lunges
MIN 3 – 14 Jump Squats w/ Backpack

-2:00 Rest-

AMRAP x 3 MINUTES MAX Burpees

(Score is Total Number of Burpees)

OPTIONAL FINISHER

FOR QUALITY*
50 (Weighted) Sit-Ups
50 Hollow Rocks
*Break up the movements in any order and any rep scheme.