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MONDAY 4/6/20

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

WARM-UP

AMRAP x 5 MINUTES

10 Jumping Jacks

10 Alt. Lunges
10 Air Squats
10 Sit-Ups

(No Measure)

STRENGTH

EMOM x 15 MINUTES*

MIN 1 – 10 DB Power Cleans into Front Rack Hold
MIN 2 – 10 DB Suitcase Reverse Lunges into Suitcase Hold

MIN 3 – 10 Push-Ups then Max Push-Up Plank

*After completing the 10 reps, athlete performs the second movement the end of the minute.

(Score is Load)

WORKOUT

AMRAP x 15 MINUTES

20 Alt. Jumping Lunges

20 DB Sumo Deadlift

20 DB Push Press

(Score is Rounds + Reps)

CORE FINISHER

AMRAP x 5 MINUTES

20 Russian Twist

20 Hollow Rocks

20 Leg Lifts

(No Measure)

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TUESDAY 4/7/20

WARM-UP

AMRAP x 1 MINUTE

Up-Downs

into…

EMOM x 4 MINUTES*

MIN 1 – :45 Single DB Press

MIN 2 – :45 Single DB Front Squats

(No Measure)

STRENGTH

ON A 10:00 RUNNING CLOCK…

5-5-5-5
DB Tempo Front Squats (21×1)*

*2 seconds DOWN, 1 second PAUSE (bottom), 1 second UP

(Score is Load)

WORKOUT

4 ROUNDS FOR MAX REPS

1:00 – DB Thrusters

1:00 – DB Bent Over Row

1:00 – Up-Downs
1:00 – Single DB Alt. Hang Snatch

-Rest 1:00 b/t Rounds-

(Score is Reps)