STRONGSIDE 45: Feb 3rd - 9th 2020

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