A NOTE FROM THE STRONGSIDE TEAM

COVID-19 UPDATE | STRONGSIDE GREATEST HITS

COVID-19 changed everything in an instant. With the vast majority of the gyms around the world closed for the foreseeable future, we are taking strong steps to optimize our virtual offerings and staying focused on keeping athletes fit, healthy, and engaged while at home. This journey may not be easy, but we are confident that our Strongside athletes will come out of this stronger, better prepared, and more well-rounded than ever before. It’s never been more important to prioritize your health and wellness. We will be there with you every step of the way.

With this new “norm” in mind, we have decided to adjust our programming focus through the COVID-19 closures. Beginning April 2020, we will go back into the Strongside archives from 2018-2019-2020 and pull our favorite weeks of programming forward into the present. These epic weeks of programming are our STRONGSIDE GREATEST HITS. Our goal is to pull together our favorite weeks that create a well-rounded, exciting, and fun program. Each week, we will take a journey back in time and revisit some of our favorite programming for each of our core programs. If you’ve done the workout before, this is a great way to compare your score. And if it’s your first time hitting the workout, well…have fun and let’s see what you got!

**WEEK OF 4/15/19**

 

Monday 

WARM-UP

2 ROUNDS

10 Glute Bridges

10 T-Push Ups

10 Barbell (or Bodyweight) Good Mornings

10 Push Up to Down Dog

10 Barbell (or KB/DB) Romanian Deadlift

 

EXTENDED WARM-UP BUILD TO… 

Workout Weight for Deadlift

 

WORKOUT

5 ROUNDS FOR MAX REPS 

1:00 Deadlift (275/185)|(185/125) 

1:00 Max Cal Bike

1:00 Ring Dip

COOL DOWN

8:00-10:00 Flow Stretching*

*Focus on hips, hammies, and quads.

 

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

 

Tuesday 

WARM-UP

AMRAP x 8 MINUTES

10 V-Ups

8 Air Squats

6 Push Press w/ empty barbell (or DBs)

4 Bodyweight Kang Squats

 

STRENGTH

ON A 20:00 RUNNING CLOCK… 

Build to Heavy 2-Rep Back Squat

 

WORKOUT

“GIVE”

AMRAP x 12 MINUTES 

3-6-9-12…

Toe to Bar Thruster (95/65)|(65/45) 

Box Jump (24/20)

(Score is Rounds + Reps)

 

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

 

Wednesday 

WARM-UP

AMRAP x 7 MINUTES (light DB) 

5 Half Kneeling DB Press (Right arm)

5 Single Arm Front Rack Split Squat (Right arm)

5 Half Kneeling DB Press (Left arm)

5 Single Arm Front Rack Split Squat (Left arm)

:20 Hollow Hold

25ft High Bear Crawl

 

WORKOUT

4 ROUNDS FOR TIME 

600m Run

16 Single Arm DB Burpee (50/35)|(35/25)

16 Single Arm DB OH Lunge 

16 Single Arm DB Snatch

*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.

 

OPTIONAL FINISHER

3 SETS

Max Hammer Curls

 Max Strict Press

 Max Hollow Rocks 

Max Plank

-Rest as Needed b/t Sets-

 

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

 

Thursday 

WARM-UP

EMOM x 9 MINUTES

Min 1 – :20 Hard Sprint (Run/Row/Jump Rope/Mtn Climbers) + :20 EZ

Min 2 – 10 BB (or DB) Deadlifts + 10 Elbow Punches

Min 3 – 10 Alt Cossack Squats + 10 Glute Bridges

 

EXTENDED WARM-UP

BUILD TO…

Heavy Set of 3 Hang Power Clean

 

WORKOUT

7 SETS ON A 3:00 CLOCK… 

25/20 Cal Row

Max Hang Power Clean*

R1 & R2 – (185/125)|(155/105) 

R3 & R4 – (155/105)|(135/95) 

R5 & R6 – (135/95)|(95/65) 

R7 – (95/65)|(65/45)

-Rest 1:00 b/t Sets-

 

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

 

Friday 

WARM-UP

AMRAP x 7 Minutes

30 Single Unders

10 PVC Pass Throughs 

10 Plate (or DB) Ground to Overhead

10 Plate (or DB) Strict Press 

10 OH Plate (or DB) Lunges

 

STRENGTH

ON A 20:00 RUNNING CLOCK… 

Build to a Heavy 2-Rep Split Jerk

 

WORKOUT

AMRAP x 10 MINUTES 

2-4-6-8…

Push Jerk (135/95)|(95/65) 

5-10-15-20… Double Unders

 

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

 

Saturday 

WARM-UP

3 ROUNDS

10 Scap Push-Ups 

12 Cossack Squats 

100m Run

 

PARTNER WORKOUT

IN TEAMS OF 2… 

FOR TIME* 1000m Row

60 Single KB Goblet Squat (70/53)|(53/35) 

600m Farmers Carry (70/53)|(53/35)

60 Strict Chin-ups 

600m Farmers Carry 

60 Single KB Goblet Squat 

1000m Row

*Partner 1 works while Partner 2 rests. Partners alternate every 250m on the row. Partners walk together during the farmer carries and may switch as needed.

 

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

 

Sunday 

WARM-UP

AMRAP x 12 MINUTES 

10 PVC Pass Throughs 

10 DB Deadlifts

10 DB Strict Press 

10 Burpees

 

WORKOUT

AMRAP x 20 MINUTES 

400m Run

21 Ground to Overhead (95/65)|(65/45)

(Score is Rounds + Reps)

 

COOL DOWN

5:00 FLOW STRETCHING… 

1:00 Child’s Pose 

1:00 Saddle Cross-Arm (L) 

1:00 Saddle Cross-Arm (R) 

1:00 Seal Stretch 

1:00 Nasal Breathing