***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
