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.) x2 ALTERNATING TABATA* 

MOVT 1 – Ring Rows or Jumping Pull-ups 

MOVT 2 – Deficit Push-ups

*8 Sets EACH. Alternate Movements Every Set for a Total of 8:00 of Work.

 

B.) WORKOUT 

EMOM x 20 MINUTES 

MIN 1 – 16/13 Cal Bike 

MIN 2 – 20 Wall Ball @ 20/14

MIN 3 – 15 Pull-ups 

MIN 4 – 20 Single DB FR Reverse Lunge (50/35)|(25/15)

 

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

 

Wednesday 

A.) 1 ROUND 

5:00 STATIONS

1:00 Rest b/t Stations

STATION 1 EMOM 1

5/12 Cal Row

STATION 2 EMOM

5 Burpees over DB + 7 DB Deadlift

STATION 3 EMOM 

15/10 Cal Bike

STATION 4 EMOM

5 Burpees over DB + 7 DB Push Press

 

B.) 4 Sets 

1min Plank 

30sec Rest 

1min Alt. V-Up 

 

– – – – – – – – – – – – – – – – – – –

 

Friday

A.) FOR TIME – 16min Cap

21-15-12-9* 

DBL KB Thrusters (53/35)|(35/26)

*Complete a 400m Run after each full round.

 

B.) WORKOUT 

EMOM x 18 MINUTES 

MIN 1 – 6/6 Single Arm DB Burpee

MIN 2 – 12/12 Single Arm DB Push Press

MIN 3 – 18 Sit-Ups