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)

 

  • – – – – – – – – – – – – – – – – – – –

 

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