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!

This was the week of 5/13/2019

 

MONDAY 

WARM-UP
3 ROUNDS
10 Med Ball Deadlifts
5 Burpee Broad Jumps
10 Med Ball Front Squats
5 Inchworms
10 Med Ball Hang Cleans (Squat or Power)

:30 Plank Hold

 

WORKOUT

5 ROUNDS FOR TIME 

500m Row

12 Hang Squat Cleans (135/95)|(95/65)

 

FINISHER

3 SETS

15 Rower Pike-Ups 

30 Russian Twists

 

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

 

TUESDAY 

WARM-UP
AMRAP x 8 MINUTES
10 DB Strict Presses
10 V-Ups
5/5 Single Arm DB Bent Over Rows

10 Scap Pull-ups or Shoulder Shrugs

:30 Hollow Hold

 

STRENGTH

5×3 Weighted Strict Pull-up

 

WORKOUT

EMOM x 21 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Box Jumps (24/20) 

MIN 3 – Gymnastics Pull (Athlete Choice)*

*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

 

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

 

WEDNESDAY 

WARM-UP
GENERAL WARM-UP
20 Cal Bike or 2:00 Run, Bike or Row

-Into-
3 ROUNDS
7/7 Single Arm DB High Pulls

7/7 Single Arm DB Strict Press

25’/25’ Single Arm Overhead DB Walk

 

WORKOUT

FOR TIME 

100 Push Press (135/95)|(95/65)*

*Every time you break 10 Up-Downs

 

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

 

THURSDAY 

WARM-UP

400m Run Into…

AMRAP x 5 MINUTES

50 Single Unders
10 Goblet Squats
8 Bodyweight Lunges

8 Up Downs

-REST 1:00-

AMRAP x 5 MINUTES

20 Double Unders
10 Kip Swings
8 Goblet Step Overs

5 V-Ups

:20 Hollow Hold

 

WORKOUT

AMRAP x 13 MINUTES 

100 Double Unders 

50 Toes to Bar

100 Double Unders 

50 DB Box Step-Overs (50/35)|(35/25)/(24/20)

 

FINISHER

2-3 SETS

10/10 Single Arm DB Rows 

:30 DB Half Curl Hold (L/R) 

10/10 Single Arm OH Tricep Extension

 

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

 

FRIDAY 

WARM-UP
EMOM x 9 MINUTES
Min 1 – :45 Bike
Min 2 – 8/8 DB Single-Leg RDL

Min 3 – :45 Plank

 

STRENGTH

ON A 15:00 RUNNING CLOCK… 

Establish 3RM Deadlift

 

WORKOUT

FOR TIME

21-15-9

Cal Bike

15-12-9

Deadlift (275/185)|(225/155) 

12-9-6

Strict HSPU

 

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

 

SATURDAY 

WARM-UP
3 ROUNDS FOR QUALITY

5 PVC Pass Throughs
5 Inch Worms
5 Push Up to Pike
10 Scap Pull Ups
10 PVC Overhead Lunges

 

BENCHMARK WORKOUT

“CINDY”

AMRAP x 20 MINUTES 

5 Pull-ups

10 Push-ups

15 Air Squats

 

OPTIONAL FINISHER

NOT FOR TIME 

30-20-10

Glute Bridge Ups 

10-20-30 Banded Good Morning

 

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

 

SUNDAY 

WARM-UP
AMRAP x 9 MINUTES
100m Run
20 Hollow Rocks
5 Snatch Grip Deadlift
5 Hang Muscle Snatch
5 Behind the Neck Push Press

 

WORKOUT

3 ROUNDS FOR TIME 

400m Run

50 Sit-ups

25 Power Snatch (75/55)|(65/45)

 

FINISHER

4 SETS*

7 Full Curls

7 Full to Half Curls 

7 Half to Full Curls

*Athlete can use DB or Barbell -Rest as Needed b/t Sets-