It’s moving week! Whoop Whoop!! We will be moving into our new space this week and we will be running out first set of classes on Saturday, September 14th! You are going to LOVE it! 

You were sent an email with the schedule we are running this upcoming week. If you did not receive the email, please contact Mitchel at [email protected] 

 

Monday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row

10 Good Morning 

+

3 Rounds

10 Cuff Isolation 

10 Sit-Ups

5 Burpees

10cal Row 

 

Warm-Up

Power Clean Drills 

Jerk Drills 

 

Strength

A.) 17min Clock 

Establish A Max Of This Complex 

3 TnG Power Clean 

+

2 Jerk 

 

WOD

“GRACE-ISH”

For Time – 14min Cap 

30 Clean & Jerk @ 135/95

*Every 10reps, run 200m

 

Cool Down 

1.) 500m HARD Row 

2.) 2min Pike 

3.) Roll Hamstrings and Glutes 

 

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**TEAM WOD TUESDAY!!**

Tuesday 

Pre Warm-Up

3 Rounds 

15 Lunges

10cal Row

5 Burpees

+

3 Rounds 

10 Sit-Ups

10cal Bike 

 

Warm-Up

GAME!

Movement Prep 

 

Session #1 

For Time – 14min Cap 

30-25-20

Thrusters @ 95/65

Burpees Over Bar 

Box Jump Over @ 24/20

**6min Rest**

10min To Find A 2RM Deadlift 

 

Cool Down 

1.) 3min Easy Row + 2min HARD Row 

2.) 2min Pike Stretch

3.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

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Wednesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Band Row

10 Cuff Isolation 

+

3 Rounds 

10cal Row

20 Lunges 

 

Warm-Up

Prep

 

Strength

A.) Turkish Get Up

8min Practice 

 

B.) Power Snatch 

Drills 

 

WOD

For Time – 20min Cap 

27-21-15-9

Power Snatch @ 95/65 – Scale: 65/65

Box Jump @ 24/20

*400m Run After Every Round 

 

Cool Down 

1.) 5min Ski Erg

2.) Roll Calfs and Hamstrings 

3.) Stretch Problem Areas 

 

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Thursday 

No Classes – We Are Moving To Strongside 3.0! 

 

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Friday 

  • Soft Opening!! 
  • 4:00pm – 6:30pm (come by any time)
  • We WILL NOT be having classes on Friday but we will be having FUN!
  • Come by for this soft opening! See Strongside, get your cubby if you do not have a spot, pick up some Strongside Swag (shirts, bags, cups, and tons of goodies)!
  • Meet the front desk staff, see what we have going on and just get hyped up about your new gym! You are going to love what you see!
  • Address: 110 Londonderry CT #112. Woodstock GA, 30188 

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Saturday

Grand Opening Day!! 

We will be running our normal schedule

7:00am WOD

8:00 – 9:30am: Competitors program/Open Gym

9:30am WOD

10:30am WOD 

 

And The Workout Is!!…..

 

Saturday – 9.14.19

Pre Warm-Up

3 Rounds

10 Band Pull Apart

10 Band Row

10 Cuff Isolation

5 Inchworms

+

3 Rounds

10cal Assault Bike

10 Lunges

5 Burpees

 

Warm-Up

GAME!

 

Skill

Movement Prep

 

Session 

Fight Gone Bad – 5 Rounds Version

5 Rounds For Max Reps – 1min AMRAP Per Station 

Wall Balls @ 20/14

Sump Deadlift High Pull @ 75/55

Box Jump @ 24/20

Push Press

Row For Calories

REST

 

Cool Down 

1.) 2min Pike

2.) 2min Banded Stretch On Each Leg

3.) Roll Hamstrings And Glutes