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.