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 1/3/20**
Monday
WARM-UP
2:00 EZ Pace Run/Bike/Row Into…
2 ROUNDS
:30 Active Push-up Plank Hold
10 Scap Push-ups
:30 Hollow Hold
10 Bootstrappers
Into…
2 ROUNDS
10 Kip Swings or DB Upright Rows
10 Tuck-ups
10 Alt. Groiners
10 Russian KB or DBL DB Swings Into..
EMOM x 3 MINUTES
15 Air Squats
10 Burpees
SKILL
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
WORKOUT
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or Reverse Crunch
TABATA 4 – Wall Ball Ball (20/10)
-1:00 Rest b/t Tabatas-
- – – – – – – – – – – – – – – – – – – – – –
Tuesday
WARM-UP
3 ROUNDS
:30 Row (Moderate) or High Knees
:30 Forward Shoulder Shrugs
:30 Backward Shoulder Shrugs
10 Up-Downs
10 Push-Up Negative to Downward Dog
Into…
TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2: Right Leg Single Unders
R3 & R4: Left Leg Single Unders
R5 & R6: Single Unders
R7 & R8: Penguin Taps
WORKOUT
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 Hand Release Push-ups
FINISHER
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Up
- – – – – – – – – – – – – – – – – – – – – –
Wednesday
WARM-UP
2:00 Bike/Run/Row @ Moderate Pace
Into…
1 ROUND
8 Up-Downs
8 Cossack Squats
8 PVC Pass Throughs or 8/8 DB Strict Press
8 PVC Back Squat or 8 Air Squats
Into…
1 ROUND
6 Burpees
6 PVC Lunge Pass Throughs or 6 Alt. Samson Stretches
6 PVC Overhead Squats or 6 Barbell OH Squat
6 PVC Snatch Grip Sotts Press or 6 Barbell Behind the Neck Push Press
STRENGTH
ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
WORKOUT
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
-Rest 2:00-
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
- – – – – – – – – – – – – – – – – – – – – –
Thursday
WARM-UP
400m Run (or 2:00 Any Cardio Machine)
2 ROUNDS
1:00 Mountain Climbers
1:00 Jumping Jacks
1:00 Groiners
1:00 Hollow Rocks
1:00 Alt. Sit-Thrus*
2 ROUNDS
10 Scap Pull-Ups or 10 DB Scap Pull-Backs
5 False Grip Ring Rows
5 DB Bent Over Row
10 DB Deadlift
10 Lunges
WORKOUT
AMRAP x 18 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)
36 Forward Lunges
- – – – – – – – – – – – – – – – – – – – – –
Friday
WARM-UP
3-4 ROUNDS W/ SINGLE KB or DB
10 KB or DB Romanian DL
5/5 Single Arm KB or DB Bent Over Rows
:15 Left Arm DB Front Rack Hold
:15 Left Arm DB Overhead Hold
:15 Right Arm DB Front Rack Hold
:15 Right Arm DB Overhead Hold
10 “Strict Burpees”*
SKILL
ON A 12:00 RUNNING CLOCK…
8:00 – Practice Kipping HSPU Breakdown
4:00 – Practice Tempo DL Drill w/ Empty Barbell
BENCHMARK WORKOUT
“DIANE”
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-up
FINISHER
“TABATA”
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total.
- – – – – – – – – – – – – – – – – – – – – –
Saturday
WARM-UP
2:00 Bike/Run/Row
Into…
3 ROUNDS:
10 Alt Reverse Lunges
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows
WORKOUT
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00 including 3,2,1 go..perform 10 Up-Downs
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)
(Score is Rounds + Reps — Add Cals to Reps)
COOL DOWN
FOR RECOVERY
8:00 of Flow Yoga or Stretching
- – – – – – – – – – – – – – – – – – – – – –
Sunday
WARM-UP
AMRAP x 5 MINUTES
10 Alt. Samson Lunges
10 Curtsey Squats
5 Inch Worms + Push-up
10 Up-Downs
PARTNER STRENGTH
IN TEAMS OF 2…
3-3-3 Clean & Jerk*
*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME*
120 Wall Balls
60 Clean & Jerk (135/95)|(95/65)
120 Wall Balls
40 Clean & Jerk
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.