Mon / Wend / Fri at 6:45pm
Strongside 45 = Fast Pace + Conditioning
Our 45 minute class. Strongside 45 builds your base in aerobic development. Workouts combine simple bodyweight, mono-structural (cardio equipment). gymnastics, and light lifting movements for a high-energy workout. Just enough time, sweet, simple, and super sweaty!
Monday
A.) ”TABATA”
8 ROUNDS EACH, :20 ON/:10 OFF
TABATA 1 – Cal Bike
TABATA 2 – DB Goblet Squat (Athlete Choice)
TABATA 3 – Hand Release Push-ups
TABATA – Up Down
-Rest 1:00 b/t Each Full Tabata-
B.) ”TRIDENT”
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
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Wednesday
A.) RUNNING: 20min Cap
1x100m – 100m walk
1x200m – 100m walk
1x300m – 100m walk
1x400m – 100m walk
-REST 1:00-
2x800m – 100m walk
*Pacing goals set in class
B.) WORKOUT
AMRAP x 16 MINUTES
20 Russian KB Swing
20/15 Cal. Row
50m Double KB Front Rack Carry
1:00 Plank Hold
– – – – – – – – – – – – – – – – – – – –
Friday
A.) WORKOUT
3 SETS FOR MAX REPS
1:00 MAX Cal. Row
1:00 MAX Box or Bench Dips
1:00 MAX KB SDHP
1:00 MAX Sit-Ups
-1:00 Rest b/t Sets
B.) “RIGHT & LEFT”
AMRAP x 5 MINUTES
10 Right Arm DB Thrusters
8 Burpees Over DB
10 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 4 MINUTES
8 Right Arm Thrusters
6 Burpees Over DB
8 Left Arm DB Thrusters
-2:00 Rest-
AMRAP x 3 MINUTES
6 Right Arm DB Thrusters
4 Burpees Over DB
6 Left Arm DB Thrusters
