A NOTE ON COVID-19

We hope you all are doing well. Never has it been more important to stay healthy, train smart, eat well, and take care of your body. We are committed to helping you pursue health and wellness through this challenging time. As the situation with the novel coronavirus continues to evolve, we wanted to be proactive in providing a workout solution for our Strongside members.

STARTING MONDAY, MARCH 16TH AND CONTINUING UNTIL FURTHER NOTICE, OUR STRONGSIDE 30 PROGRAM WILL ALSO INCLUDE AN “AT HOME” VERSION OF THE WORKOUT!

 

This version of the workout is specifically designed to be performed at home or outside of the gym. The only equipment that athletes will need to perform these workouts will be their body and a backpack. The backpack can be loaded as the athlete sees fit to accomplish the workout. Generally, we recommend light to moderate loading.

The HOME VERSION will be directly emailed to all members as well as posted in our private facebook group, each week. These workouts are not meant to discourage members from coming to the gym, but rather encourage people to continue to stay invested in their health and fitness if they are not able to come into the gym.

**STRONGSIDE is still open and rocking a full schedule! We want to bring STRONGSIDE into your home if you need it! 

 

MEMBER EMAIL 

All Strongside members can look out for another email on Sunday (March 15th). Our #1 goal is your safety and comfortability in the facility. We will detail all online training, the schedule for SHOWCASED workouts, and all the really great stuff we having coming. We will get through this together! We will look back and go “WOW! We did it as a unit!”

 

>>> Strongside is fully open and operating on a normal class schedule <<<

 

Monday 

EXTENDED WARM-UP

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press 

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

 

WORKOUT

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar or 20 Sit-Ups 

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)

MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up (Score is Total Reps Each Station)

 

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Tuesday 

HERO WORKOUT

“TOMMY MAC”

2 ROUNDS FOR TIME

12 Burpees

12 Thrusters (115/75)|(75/55)

12 Burpees

12 Power Snatches (115/75)|(75/55)

12 Burpees

12 Push Jerks (115/75)|(75/55)

12 Burpees

12 Hang Squat Cleans (115/75)|(75/55)

12 Burpees

12 Overhead Squats (115/75)|(75/55)

*Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan.

 

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Wednesday

STRENGTH

FOR LOAD 

9-6-3-1-3-6-9

Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

 

WORKOUT

AMRAP x 13 MINUTES

300/250m Row

20 Single DB Power Clean (50/35)|(35/20)

50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

 

FOR RECOVERY

1:00 Banded Hamstring Stretch (L) 

1:00 Banded Hamstring Stretch (R) 

:30 Banded Hamstring w/ Crossbody (L)

:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side.

 

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Thursday 

WORKOUT

FOR TIME

100m Run

10 HSPU*

10 Box Jump Overs (24/20) 

200m Run

20 HSPU

20 Box Jump Overs 

400m Run

30 HSPU

30 Box Jump Overs 

600m Run

40 HSPU

40 Box Jump Overs 

800m Run

*Athlete option for barbell Push Press (95/65)|(65/45) through workout in place of HSPU.

 

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Friday 

STRENGTH

FOR LOAD 

20RM Back Squat

 

WORKOUT

FOR TIME

60 Wall Balls (20/14)|(14/10) 

60 Pull-Ups

80 Sit-Ups

40 Pull-Ups

40 Wall Balls

-Hard Cap 15:00- 

 

FOR RECOVERY

2:00 Foam Roll (IT Band – L) 

2:00 Foam Roll (IT Band – R) 

2:00 Foam Roll (T-Spine / Upper Back)

 

– – – – – – – – – – – – – – – – – – – – –

 

Saturday 

“SNATCHING GWEN”

15-12-9

“Unbroken” Power Snatch*

*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.

 

FINISHER

ON A 6:00 RUNNING CLOCK… 

Buy-In:

750/650m Row

In the remaining time…

AMRAP of:

Power Snatch (Use the Same Load from Workout)

 

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Sunday 

STRENGTH

ON A 15:00 RUNNING CLOCK… 

Build to a 5RM Bench Press

 

WORKOUT

5 ROUNDS FOR TIME

25 DB Bench Press (35/25)|(25/15) 

25 Wall Balls (30/20)|(20/10) 

25 Ring Rows

-19:00 Hard Cap-