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MONDAY 3/23

WARM-UP
GENERAL WARM-UP
2 SETS
1:00 Run, Bike, Row, or Ski (increase pace each round)
10 PVC Pass-Thru (or Arm Circles)
10 PVC Presses (or Pike Push-Ups)
10 PVC Good Mornings (or Body Weight Good Mornings)
10 Alternating Groiners
10 Perfect Air Squats
10 Perfect Push-Ups*
10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)

BARBELL WARM-UP
2-3 SETS (w/ empty barbell or PVC- can also use DB)

5-7 Slow Deadlifts
5-7 Hang Power Cleans
5-7 Alternating Elbow Punches (each side)
5-7 Front Squats
5-7 Strict Press or Push Press

 

WORKOUT

6 SETS
AMRAP x 3 MINUTES
4 Power Clean (115/75)|(75/55)

4 Hand Release Push-Ups
4 Box Jumps (20/16)*

-Rest 1:00 b/t Sets-

*Athlete can choose to jump-up or step-up but must step-down each rep.

(Score is Rounds + Reps)

FINISHER

4 SETS
:30 Hollow Flutters
:30 Russian Twist (No Weight)

-Rest as Needed b/t Sets- (No Measure)

—-

***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

AMRAP x 10 MINUTES

3-6-9-12…

Up-Down + Tuck Jump

Backpack Push Press

Backpack Front Squat

(Score is Rounds + Reps)

OPTIONAL FINISHER
2-3 SETS
8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface

:45 Tuck Hold

*Fast pull up, slow lower down (No Measure)

 

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

STRENGTH

3 SETS
10 DB Strict Press (Light-Moderate)
1:00 Single or DBL DB Overhead Hold
10 Tempo Knees 2 Chest (2121)

-Short Rest b/t Each Set-

(Score is Weight)

WORKOUT

AMRAP x 13 MINUTES
10 DB Sumo Deadlift High Pull

10 Tuck-Ups
5 DB Devil’s Press

(Score is Rounds + Reps)


TUESDAY 3/24

WARM-UP
QUICK BODYWEIGHT WARM-UP

AMRAP x 4 MINUTES
4 Alternating Lunges w/ PVC Pass-Thru

4 Burpees
4 Hollow Rocks
4 Broad Jumps (or Tuck Jumps)
-Then into a barbell specific warm-up-

BARBELL WARM-UP (can also use DB)
2 SETS
3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)

3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)
3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)
3-5 Reps of Behind the Neck Strict Press (DB Strict Press)

 

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Squat Snatch

(Score is Load)

WORKOUT

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats

6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)
3 Overhead Squats

6 Pull-Ups*

*Chest 2 Bar is optional in both AMRAPs

(Score is Rounds + Reps)

—-

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

 

WORKOUT

FOR TIME

400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead

*Optional to wear Backpack for full workout

(Score is Time)

 

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

WARM-UP

STONEWAY HOME VERSION “WARM-UP” VIDEO

 

STRENGTH

EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Bent Over Rows

MIN 2 – 5/5 Single Leg DB Deadlifts

(Score is Weight)

WORKOUT

EMOM x 4 MINUTES Run, Bike, or Row :45

-1:00 Rest-

EMOM x 4 MINUTES 12 DB Power Cleans

-1:00 Rest-

EMOM x 4 MINUTES Run, Bike, or Row :45

(Score is Weight)