February Training Notes 

**NOTE: This is a NEW class, launching this week! It will run at 6:45pm on M/W/F but for this week, we will also be running it a 9:15am on M/W/F! Come and see what all the BUZZ is about! 

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 

**Just like STRONGSIDE 60, all the warm-up work, movement prep, instruction, and coaching will be laid out in the class. You will show up to a lot more than what is listed below!

 

A.) 6 Sets 

2min Hard Row + 1min Recovery Row 

*Goal = 28spm on the 2min Hard Row 

 

B.) 3 ROUNDS 

1:00 STATIONS

:30 Rest b/t Stations 

No Rest b/t Rounds

 

STATION 1

:30 Russian Twists 

:30 Tuck Hold

 

STATION 2 

Max Cal Bike

 

STATION 3 

:30 Up-Downs 

:30 Plank Hold

 

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

 

Wednesday

**Just like STRONGSIDE 60, all the warm-up work, movement prep, instruction, and coaching will be laid out in the class. You will show up to a lot more than what is listed below!

 

A.) 4 Sets: 

2x400m Run

*No Rest between reps

*1min rest between sets 

**Pacing goals giving in class. This is NOT just 600/1,200m straight. You will be given specific speed goals within the distance 

 

B.) 3 ROUNDS 

2:00 STATIONS

No Rest b/t Stations 

1:00 Rest b/t Rounds

 

STATION 1

Min 1: Max Plate G2OH 

Min 2: Max Plate Thruster

 

STATION 2 

:30 Max Cal Bike 

:30 Rest

:30 Max Cal Bike 

:30 Rest

 

– – – – – – – – – – – – – – – – – – 

 

Friday 

**Just like STRONGSIDE 60, all the warm-up work, movement prep, instruction, and coaching will be laid out in the class. You will show up to a lot more than what is listed below!

 

A.) 1 ROUND 

3:00 STATIONS

1:00 Rest b/t Stations

 

STATION 1

Run 200m in remaining time…

Max Up-Down to plate

 

STATION 2

Bike 600m in remaining time…

Max Jumping Squats

 

STATION 3

Row 300m in remaining time…

Max KBS

 

STATION 4

30 Burpees in remaining time…

Max Box Jumps

 

B.) 1 ROUND 

4:00 STATIONS

1:00 Rest b/t Stations

 

STATION 1 

AMRAP

20 Alt. DB Snatch 

20 Single DB FR Lunges 

20 V-Ups

 

STATION 2 

EMOM 

10/8 Cal Bike

 

STATION 3 

AMRAP

20 Alt. DB Snatch 

20 Single DB FR Lunges 

20 V-Ups