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
