***This is the final week that training will be sent via email or posted on the website. Starting 6.1.2020, all training will live exclusively on the Strongside Member App! This is the same app you use to check into class and tune into Zoom Classes. This is a 1 stop shop for your fitness!*** 

 

Monday 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES 

10 Jumping Jacks 

10 Alt. Lunges

10 Air Squats

10 Sit-Ups

 

FULL-BODY STRENGTH

4 SETS ON A 12:00 CLOCK… 

10 DB Staggered Leg Deadlift* 

10 Pausing Hang Power Clean**

*Perform 5 with L leg forward and 5 with R leg forward. 

**Pausing :01 in each catch position.

 

FULL-BODY WORKOUT

5 SETS AMRAP x 3 MINUTES 

4 DB Power Cleans 

6 Push-Ups

8 Alt. Lunges

-Rest 1:00 b/t Sets-

 

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

 

Tuesday 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 4 MINUTES* 

MIN 1 – :45 Single DB Press 

MIN 2 – :45 Single DB Front Squats

*Hold DB Across Chest 

 

PUSH X PULL STRENGTH

EMOM x 10 MINUTES

MIN 1 – :50 Max Slow DB Renegade Row*

MIN 2 – :50 Max 3 Air Squats + 3 Tall Jumps

*No Push-Up in Renegade Row. 

 

PUSH X PULL WORKOUT

EMOM x 15 MINUTES

MIN 1 – :50 Max Single DB Front Squat*

MIN 2 – :50 Max DB Slides 

MIN 3 – :50 Max Burpees Over DB

*Hold DB Across Chest. (Score is Reps)

 

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

 

Wednesday 

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK… 

1:00 Cardio Choice

20 Sit-Ups

40 Mountain Climbers

80 Single Unders Cardio Choice Until End…

 

BODYWEIGHT PUMP

AMRAP x 5 MINUTES 

50 Mountain Climbers 

50 Flutter Kicks 

 

FULL-BODY SWEAT WORKOUT

ON A 10:00 RUNNING CLOCK… 

2:00 Cardio Choice

2:00 Max Double Unders

50 Plank Rotations*

then in the remaining time… 

Max Wall Sit**

-Rest 2:00-

ON A 8:00 RUNNING CLOCK… 

1:00 Cardio Choice

1:00 Max Double Unders 

50 Plank Rotations* then in the remaining time… 

Max Wall Sit**

*1 Rep Plank Rotation = Plank

Down to Elbows and Back Up. 

**Everytime you break, complete 2 Wall Walks.

 

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

 

Thursday 

DAILY-5 WARM-UP

2:00 Cardio Choice 

-Rest :30-

EMOM x 1 MINUTES 

:30 Jumping Jacks 

:30 Alt. Samson Stretches

-Rest :30-

EMOM x 1 MINUTES 

:30 Single DB Swings 

:30 High Knees

 

PUSH X PULL STRENGTH

3 SETS ON A 10:00 CLOCK… 

10 DB Push Press w/ Slow Lower

7/7 DB Forward Lunges

-Rest as Needed b/t Sets- 

 

PUSH X PULL WORKOUT

3 SETS

AMRAP x 4 MINUTES

15 Single Arm DB Push Press (L)

15 Single Arm DB Push Press (R)

10 Single Arm DB Up-Down (L) 

10 Single Arm DB Up-Down (R) 

Max Single DB Lunges in Remaining Time*

-Rest 1:00 b/t Sets-

 

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

 

Friday 

DAILY-5 WARM-UP

AMRAP x 5 MINUTES 

1:00 Cardio Choice 

10 Glute Bridge-Ups 

10 Alt. Lunges w/ a Twist

FULL-BODY STRENGTH

5 SETS (:40 ON / :20 OFF) 

Double DB Swing*

Immediately into…

5 SETS (:40 ON / :20 OFF) 

Double DB Crawl

*Option for single or double DB swing

 

FULL-BODY SPRINT WORKOUT

7 SETS

1:00 – Max DB Power Clean 

-Rest :30-

1:00 – Max Effort Cardio Choice 

-Rest :30-

*No additional rest b/t Sets 

 

FINISHER

3 SETS

20 Heel Taps Over DB 

20 Bicycle Crunches 

20 Tuck-Ups

-Rest as Needed b/t Sets-

 

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

 

Saturday 

DAILY-5 WARM-UP

ON A 5:00 RUNNING CLOCK… 

1:00 Cardio Choice

25′ Alt. Knees to Chest

25′ Alt. Leg Swings

25′ Alt. Lunges

25′ Broad Jumps Cardio Choice Until End…

 

SATURDAY SQUATS

EMOM x 12 MINUTES 

MIN 1 – Tempo DB Front Squat (3111)

MIN 2 – Max Air Squat 

MIN 3 – Max Wall Sit

 

FULL-BODY WORKOUT

EMOM x 12 MINUTES

MIN 1 – :50 Max DB Thrusters 

MIN 2 – :50 Max DB Front Rack Hold

MIN 3 – :50 Max Alt. Sit-Thrus 

MIN 4 – :50 Max DB Hollow Hold

 

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

 

Sunday 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES

2 Sit-Ups

2 Push-Ups

 

BODYWEIGHT PUMP

4 SETS AMRAP x 2 MINUTES 

“Strict” Burpees*

-:30 Rest b/t Sets-

*1 Strict Burpee = Step Back to Plank + Push-Up + Step Up to Stand + 6″ Jump

 

SUNDAY SWEAT

AMRAP x 12 MINUTES 

20 Alt. DB Snatch 

20 Tuck-ups

1:00 Cardio Choice

-2:00 Rest-

AMRAP x 12 MINUTES 

20 Alt. DB Snatch 

20 Tuck-ups

1:00 Cardio Choice