Monday & Wednesday 

12:00PM and 6:30PM 

 

Monday

Warm-Up 

Dynamic 

 

Session #1

6 Sets (30sec on 30sec off) 

Calories On Assault Bike 

Rest

Sit-Up

Rest 

Alternating DB Snatch 

Rest

 

Session #2 

3 Sets 

30sec Plank 

45sec Walking Lunges 

20sec Hollow Hold 

 

 

Wednesday 

Warm-Up

Agility 

 

Session #1

2 RFT – 15min Cap 

125 Double Under 

50 Russian Kettle Bell Swing 

50 Push-Ups 

 

Session #2 

7min AMRAP 

15 Bench Dips 

20 Dumbbell Hammer Curls 

20 Band Pull Apart 

 

6:30pm – Cardio & Core! Monday & Wednesday! 

This program is awesome and a full hour! Show up, ready for any type of cardio and core work! Strongside Coaches will coach you and instruct you through an amazing class focused on fat burning post exercise (since you’re not exercising 23hrs a day), increasing your motor/aerobic capacity, and a lot of abdominal turning! Get lean with a great core!