***This is the final week that training will be sent via email or posted on the website. Starting 6.1.2020, all training will live exclusively on the Strongside Member App! This is the same app you use to check into class and tune into Zoom Classes. This is a 1 stop shop for your fitness!***
Monday
“MURPH” FOR TIME*
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a 20# weighted vest, put it on!
Reps for the BW movements can be completed in any sequence.
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Tuesday
WARM-UP
AMRAP x 6 MINUTES
8 Plate G2OH
6 Lunges
50FT Plate Waiter Walk (25’ R/25’ L)*
WORKOUT
AMRAP x 30 MINUTES
15/10 Calorie Bike
:30 OH Plate Hold (45/25)
20/15 Calorie Row
20 Step-ups (24/20)
:30 Right Side Plank
:30 Left Side Plank
1:00 Plank on Elbows
FINISHER
3 SETS
30 Plate Good Morning
15 Single Leg Glute Bridge-ups R
15 Single Leg Glute Bridge-ups L
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Wednesday
WARM-UP
3 ROUNDS
1:00 Bike (Increasing effort each round)
5 Inchworms
10 Step Back Lunges
10 Med Ball Push Presses
10 Jump Squats
5 Broad Jumps
With a barbell…
2 ROUNDS
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
10 Empty BB Front Squats
10 Good Mornings
STRENGTH
EMOM x 10 MINUTES Power Clean
+
High Hang Squat Clean
+
Front Squat
*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.
WORKOUT
AMRAP x 10 MINUTES
2-4-6-8-10…
Power Clean (135/95)|(95/65)
Wall Ball (20/14)|(14/10)
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Thursday
WARM-UP
EMOM x 4:00
Min 1 – Row (Mod Effort)
Min 2 – 2 Wall Walks + 8 Ring Rows
Into…
EMOM x 4:00
Min 1 – Row (Mod Effort)
Min 2 – 4 Burpees + 8 Jumping Lunges
EXTENDED WARM-UP
3 SETS
5-10 Strict Pull-up
1:00 Handstand Hold
-Rest as Needed b/t Sets-
*Athlete should choose a number for each set that they can do unbroken but is challenging.
WORKOUT
4 ROUNDS FOR TIME
300m Row
30 Plate Ground to OH (45/35)|(35/25)
30 Plate Overhead Lunges
FINISHER
3 SETS
:30 Plank (elbows)
10 V-ups
:30 Right Side Plank
10 V-ups
:30 Left Side Plank
-Rest 1:00 b/t Sets-
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Friday
WARM-UP
BODY FLOW…
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit
With an empty barbell, perform…
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)
STRENGTH
5×5 (30X1)*
Back Squat
*Use 75-80% of 5RM for all sets.
WORKOUT
E2MOM x 14 MINUTES
7 Back Squat (155/105)|(135/95)
7 Burpee Over Bar
7 Push Jerk
COOL DOWN
5:00 Flow Stretching
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Saturday
WARM-UP
AMRAP x 8 MINUTES
3/3 KB Windmills
5/5 KB Upright Row
5/5 KB Single Arm Shoulder Press
5/5 Staggered Stance Goblet Good Morning
WORKOUT
“DOUBLE TROUBLE”
FOR TIME
50-40-30-20-10
Double Under
Toe to Bar
*Run 400m After Each Set
FINISHER
3 SETS
Max Set Tempo Push-ups (1111) Superset w/
Max Banded Tricep Extensions*
-Rest 1:30 b/t Sets-
*Attach light band to the rig and go for max set
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Sunday
WARM-UP
TABATA (:20 on/:10 off)…
4 Rounds of each movement,
:10 rest between movements.
Tabata 1- Bike (EZ)
Tabata 2- Russian KB Swings
Tabata 3- Bike (Moderate)
Tabata 4- Jumping Air Squats
Tabata 5- Bike (Hard)
WORKOUT
5 ROUNDS FOR REPS
1:00 KB Swings (53/35)|(35/26)
1:00 Box Jumps (24/20)
1:00 DB Cleans (50/35)|(35/25)
1:00 Cal Bike
-Rest 1:00 b/t Sets-
*Athletes should start each round at a different station and complete the full round in that order. Ex: start one round on the Swing, another round on the Box Jumps, and so on…Rotate up one station at the start of each round.
