***WE ARE OPEN***

Please see the schedule tab!

We are running classes in-gym and online! 

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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!

***WE ARE OPEN***

Please see the schedule tab! We are running classes in-gym and online!

 

 

Monday 

WARM-UP

25’ Walking Knee to Chest Stretch 

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch 

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Into…

2 ROUNDS

10 Scap Push-Ups

5 Push-Ups to Down Dog 

5 Tempo Push-Ups (3111)

 

EXTENDED WARM-UP 

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

 

WORKOUT

“RANNIE”

FOR TIME 

50-40-30-20-10* 

Double Unders Sit-ups**

*400m Run After Each Full Round

**GHD Optional

 

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

 

Tuesday 

WARM-UP

2 ROUNDS

10 Bootstrappers

5 Tempo Air Squats (3131) 

10 Narrow Stance Air Squats 

5 Wide Stance Air Squats

Into…

2 ROUNDS (With PVC/ Band/ Plate)

10 PVC or Band Pass Throughs 

5 Sots Press

10 Over Head Squats

5 Snatch Balances

 

SKILL

ON AN 8:00 RUNNING CLOCK… 

Practice Transitions on the Low Rings, Low Bar, or Jumping MU

 

WORKOUT

AMRAP x 16 MINUTES 

36 Air Squats

12 Hang Power Snatch (115/75)|(95/65)

6 Muscle-Ups (Ring or Bar)

 

OPTIONAL COOL DOWN FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats

 

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

 

Wednesday 

WARM-UP 

AMRAP x 3 MINUTES 

Max Distance Row/Run/Bike/Ski

Into..

1 ROUND

20 Glute Bridges

20 Arm Circles Forward

20 Arm Circles Backwards 

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold or :20 DB OH Hold

 

STRENGTH

3-3-3* Push Press

*Set 1 – 65-70% x 3 

Set 2 – 75-80% x 3 

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

 

WORKOUT

FOR TIME 

50/40 Cal Bike 

50 Up-Downs

 

FINISHER

FOR TIME 

400m KB Farmer Carry (70/53)|(53/35)

 

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

 

Thursday 

WARM-UP

2 ROUNDS

10 Alt Cossack Squats 

10 Step-Ups or 10 Lunges 

10 Shoulder Taps

:10 Hollow Body Hold

Into…

2 ROUNDS

10 Air Squats

10 Box Jumps or 10 Jumping Lunges

2 Wall Walks

10 DB Bent Over Row

 

WORKOUT

4 ROUNDS FOR TIME

5 Box Jumps (30/24)*

9 Strict Pull-Ups

12 HSPU or Seated DB Strict Press

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

 

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

 

Friday 

WARM-UP 

3:00 EZ Bike

Into…

2 ROUNDS

10 Step-Back Groiners + Air Squat*

10 Good Mornings

5 Full-Grip Front Squats or 5 DB Goblet Squats

10 Alt. Sit-Thrus**

5 Close-Grip Push-ups

 

STRENGTH

3-3-3* Front Squat

*Set 1 – 65-70% x 3 

Set 2 – 75-80% x 3 

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

 

WORKOUT

“POINT BREAK”

FOR TIME 

9-7-5-15-12-9

Front Squat (155/105)|(135/95) 

Bar Facing Burpee

 

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

 

Saturday 

WARM-UP

3 ROUNDS

5/5 SA DB Curl to Arnold Press 

8/8 Split Squats

10 Scap Pull-Ups or 10 DB Bent Over Rows

10 Scap Push-Ups

5 Up-Down Broad Jumps

 

SKILL

EMOM x 8 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)

MIN 2 – Practice Full Climb or Scaling Option

 

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)

MIN 2 – 200/150m Row 

MIN 3 – 2-3 Rope Climbs

 

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

 

Sunday 

WARM-UP

400m Partner Medball Run (switch as needed) Into…

1 ROUND:

P1: 5 Straight Leg Deadlifts + 5 Hang Muscle Clean + 5 Hang Power Clean

P2: Spider Lunges & Bootstrapers Then switch roles!

Into…

1 ROUND:

P1: 10 DB Upright Rows + 5 DBL DB Russian Swings + 5 Tuck-ups P2: Hollow Body Hold Then switch roles!

 

WORKOUT

IN TEAMS OF 2… FOR TIME 

200m Sprint

30 Hang Power Clean (135/95)|(95/65) 

50 Toes 2 Bar 

200m Sprint 

-Rest 1:00-

200m Sprint

30 Power Clean (155/105)|(115/75) 

40 Toes 2 Bar 

200m Sprint

-Rest 1:00-

200m Sprint

30 Squat Clean (185/135)|(135/95) 

30 Toes 2 Bar 200m Sprint

      *P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests. (Score is Time)

 

OPTIONAL COOL DOWN FOR RECOVERY*

3:00 Banded Hamstring Stretch 

3:00 Forearm Smash