Hawestone Fitness – Fitness View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 30 DOUBLE UNDERS 8 BANDED FACE PULLS 8 INCHWORM PUSH UPS 3 WALL WALKS Gymnastics Metcon (No Measure) 5 SETS 6 DEFICIT STRICT HSPU, FEET ON BOX @HARD 20 TALL KNEELING DB PRESS@90 DEGREES REST 1-2 MIN BETWEEN SETS Metcon Metcon (AMRAP […]

Hawestone Fitness – Teen Fit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 30 DOUBLE UNDERS 8 BANDED FACE PULLS 8 INCHWORM PUSH UPS 3 WALL WALKS Gymnastics Metcon (No Measure) 5 SETS 6 DEFICIT STRICT HSPU, FEET ON BOX @HARD 20 TALL KNEELING DB PRESS@90 DEGREES REST 1-2 MIN BETWEEN SETS Metcon Metcon […]

Hawestone Fitness – Fitness Lite View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 200M RUN 5 INCHWORM PUSH UPS 10/10 SINGLE LEG RDL 10 V-UPS Weightlifting Clean EVERY 90 SEC X 5 2 HANG POWER CLEANS + 2 FRONT SQUATS *INCREASE WEIGHT EACH SET Metcon Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP […]

Hawestone Fitness – Kids Fit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 200M RUN 5 INCHWORM PUSH UPS 10/10 SINGLE LEG RDL 10 V-UPS Weightlifting Clean EVERY 90 SEC X 5 2 HANG POWER CLEANS + 2 FRONT SQUATS *INCREASE WEIGHT EACH SET Metcon Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP […]

Hawestone Fitness – Fitness View Public Whiteboard Warm-up Warm-up (No Measure) 3 MIN BIKE, RUN, ROW THEN 2 SETS 8 HIP THRUSTS 8 STIFF LEG RDLS 8 MUSCLE CLEANS 8 FRONT SQUATS 8 GOOD MORNINGS Weightlifting Clean 5 SETS @45% BEST CLEAN 5 CLEAN DEADLIFTS 5 HANG POWER CLEANS 5 LOW HANG SQUAT CLEANS 5 […]

Hawestone Fitness – Teen Fit View Public Whiteboard Warm-up Warm-up (No Measure) 1 MIN BIKE, ROW, SKIP 10 PVC DISLOCATES 10 PVC OH SQUATS 7 SNATCH GRIP DEADLIFTS 7 HIGH HANG POWER SNATCH X 3 Weightlifting Squat Snatch 5 X 5 (TOUCH AND GO) START @60% AND ASCEND TO HEAVIEST POSSIBLE Metcon Metcon (AMRAP – […]

Hawestone Fitness – Fitness View Public Whiteboard Warm-up Warm-up (No Measure) 1 MIN BIKE, ROW, SKIP 10 PVC DISLOCATES 10 PVC OH SQUATS 7 SNATCH GRIP DEADLIFTS 7 HIGH HANG POWER SNATCH X 3 Weightlifting Squat Snatch 5 X 5 (TOUCH AND GO) START @60% AND ASCEND TO HEAVIEST POSSIBLE Metcon Metcon (AMRAP – Rounds […]

Hawestone Fitness – Fitness View Public Whiteboard Warm-up Warm-up (No Measure) 6 min EMOM ODDS: 200M RUN EVEN: 5/5 KB SNATCH + 1- KB SWINGS Metcon Metcon (Time) PARTNER WOD For Time 60 Thrusters (135/85 lb) 30 Snatches (185/125 lb) 60 Front Squats (185/125 lb) 30 Clean and Jerks (225/145 lb) 60 Deadlifts (275/195 lb) […]