M / W / F At 6:45pm 

 

What Is Strongside 45?

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.) 4 ROUNDS 

1:30 STATIONS

:30 Rest b/t Stations 

No Rest b/t Rounds

 

STATION 1 

:30 Plate OH Hold 

Max Plate G2OH

 

STATION 2 

:30 Hollow Hold 

Max V-Ups

 

STATION 3 

:30 Squat Hold 

Max Air Squats

 

STATION 4

:30 Superman Hold 

Max Box Step Ups

 

B.) FOR TIME – 10min Cap 

30-20-10

Wall Balls (20/14)|(14/10) 

20-20-20 

Up-Downs

 

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

 

Wednesday 

1 ROUND 

4:00 STATIONS

1:00 Rest b/t Stations

 

STATION 1 

AMRAP

5 DB Thrusters 

5 Burpees

30 Double Unders

 

STATION 2 

AMRAP

10 DB Push Press 

5 Burpees

30 Double Unders

 

STATION 3 

AMRAP

15 DBL DB Swings 

5 Burpees

30 Double Unders

 

STATION 4 

AMRAP

20 DBL DB DL

5 Burpees

30 Double Unders

 

B.) FOR TIME – 15min Cap 

500/400m Row 

50 Alt. V-ups 

400/300m Row 

40 Alt. V-ups 

300/200m Row 

30 Alt. V-ups 

200/150m Row 

20 Alt. V-ups 1

00/75m Row 

10 Alt. V-ups

 

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

 

Friday 

A.) 1 ROUND 

5:00 STATIONS

1:00 Rest b/t Stations

 

STATION 1 

EMOM 15/12 Cal Row

 

STATION 2 

EMOM 12/10 Cal Bike

 

STATION 3 

EMOM 15 Burpees

 

B.) 10 SETS – 15min Cap 

10 DB Push Press (35/20)|(20/15) 

30 Double Unders

-:30 Rest b/t Sets-