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-
