***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.