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Del Mar Thursday

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Stratum Conditioning:

For Time:

  • 800m Row/Ski
  • 75 m KB Farmer Carry  (heavy)
  • 30 Box Jumps (24”/20”)
  • 15 V-ups (*Knee Tucks) (*/**T2B)
  • 800 m Run
  • 75m KB Farmers Carry ( heavy)
  • 30 Alt DB Snatches ( moderate)
  • 15 V- ups (*Knee Tucks)(**T2B)
  • 800m Row/ski
  • 75m KB Farmers Carry (heavy)
  • 30 m Sled push ( moderate)
  • 15 V–ups (*Knee Tucks)(**T2B)

 

Stratum Group Training:

A.  Deadlift (With farmer’s handles if available) @ 21X1- 12-10-8-6

*Power-Clean- 4 x 1.1.1.1

**1 Power Snatch- 4 x 1.1.1.1 (R :15)

—-Rest As Needed Between Sets—-

+

4 Sets:

6-8 BackSquats (Mod-Challenging) / **5 Hang Squat Cleans (155/ 115 Minimum

25-25-50-50 meter Shuttle-Run

*Rest :90

 

Stratum Strength:

A. Every 90 sec x 6 sets:

8 Hang DB Snatches – 1 side per set

*2 Hang Power Snatches + 2 OHS

**1 Squat Snatch (building to tough single)

B1. DB Bulgarian Split Squat @ 31X1; 3 x 6 per leg

**Barbell Back Rack BSS

B2. Negative Pull Up @ 50A2; 3 x 1.1.1.1

*Strict Pull Up @ 31X2; 3 x 2.2.2

**Wtd Pull Up @ 31X2; 3 x 2.2.2

C1. Back Ext w/ Rotation L & R at top; 2-3 x 6-8 reps

C2. Side Plank; 2-3 x :30-:40 per side

*Side Plank Clamshell; 2-3 x :30 per side

**Star Side Plank; 2-3 x :30 per side

San Diego Wednesday

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6 Min EMOM:

-5-7 DB Supinated Pushups / *3-5 Dips / **3 WtD Dips

6 Min EMOM:

-10 SA Bent-Over Rows (Alt Arms Each Minute) / *8 SA Ring Rows (Alt Arms Each Minute / **1-2 Ring Pullups → Elbows together in front into scap retraction with elbows wide

6 Min EMOM:

-8 DB SA Push Press (Alt Arms Each Minute)– All Groups

6 Min EMOM:

-12-24 Sec Of Bar Hang Alt Hand Lifts / *5-8 Kipping Pullups / ** 6-10 Kipping C2B Muscle-Ups

+

6 Rnds For Time:

100 Meter SandBag Carry (Light)

16 AbMat Situps / *20 Situps / *12 WtD Situps

Solana Beach Tuesday

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Stratum Conditioning:

3 Sets of each of the following:

Row 500
15 kb swings

20 Double DB Walking Lunges (Light)

—–Rest 2:00—–

Run 400

15 Air Squats / *Wall balls 

30m mod. sled push 

—–Rest 2:00—–

 

Stratum Group Training:

A. 3 Sets:

5-8 Tough SandBag Hug N’ Squats

—–Rest :30—–

8-10 Box Shoot Throughs

*10-15 Toes Thru Rings

** 4-6/1.1 Ring Muscle-Ups x 3

—–Rest :90—–

B. 3 Sets:

40 meter Belted Sled Drag (steady mod-speed grind)

—–Rest :60—–

30 Sec Suitcase Hold Per Side (Tough)

—–Rest :60—–

C. 2 Sets:

10 Double DB Single Leg RDL with wall assistance

40 Sec Low & Slow Bear Crawl

*Rest as Needed

 

Stratum Strength:

A. 3 Hang Power Cleans + 2 Tall Box Jumps Every 90 sec x 6-8 sets

**1 PC & Jerk + 1 Tall Box Jump (AHAP)

B. Front Squat @ 30X1; 3 x 10 reps; Rest 90-120 sec

*/**Select a weight at 50-60% 1RM and repeat sets of 10 reps until 1 set from failure and speed drops off; Rest 2 min between sets

C1. DB Decline Bench Press (put 45lb plate under one end of flat bench) @ 31X1; 3 x 8-12 Reps

*/**60 Degree Incline Press (1 notch up from usual incline position) @ 31X1; 12-10-8

C2. Low Incline (45lb plate under one end of flat bench) DB Bent Over Row @ 31X1; 3 x 8-12 reps per arm

Workout Monday

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Stratum Group Training:

12 Min EMOM

  • 10 Double KB Deadlifts (Mod) / *12 Double KB Swing (Tough) / **3 TnG Snatches (125/75 Pre-Requisite)
  • 40 Sec Run-in-place Single Unders / Run-In-Place Double Unders, Just kidding, but that would be funny right?
  • 40 Sec Burpee Box-Climbs (40-48”)

—–Rest 2 Min—–

35 Seconds to Perform:

3 Lengths Sled Push + Max Cal In Remainder

*Rest As Needed x 2 (1st set at 85-90%)

—–Rest 3 Min—–

12 Min EMOM:

  • 9-12 Thrusters (45-75/35-65)
  • 40 Sec Row
  • 4 Burpees + Max 10 Meter Lat. Shuttle Run In 40 Sec

Workout Saturday

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In team of 4-6

Team must perform 1 length Hand-over-Hand Sled/Rope Pull + 1 Sled Push to end of rope (25/0)

x 4-6 per person, relay style.

—Compete against relative time of other team—-

B1.  Staggered Stance Goodmorning

2-4 x 6 per side

B2.  Farmer’s Handle Suitcase Hold

2-4 x 30 Sec Per Side / **10-20 Sec Single Arm Ring Hang Per Side x 2-4

*Coaches note- May start groups at either A or B depending on class size

5 Rounds For Time:

100 Meter Run

10 Thrusters (45/35) **75/55

100 Meter Run

10 Medball Weighted Situps→ Toss / *8 Toes-2-Bar **5/3 Bar Muscle Ups

Solana Beach Friday

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  A.  DB Supinated Bench Press

12-10-8-8; Rest 2 Min
*Reverse Grip or slingshot Bench Press w/ pause at chest

8-7-6-5; Rest 2 Min

**Establish The Following:

1RM WtD Dip

1 Set Max Strict HSPU

1 Set Max Ring Muscle Ups

B1.  Lateral Plank Walk 3 x 30 Sec

*HandStand Hold- Accumulate 30sec x 3

**SA HS Hold 3 x 7-12 sec per side

B2.  20 SandBag Zercher walking lunges x 3

*20 Alt Plyo Lunges with 10% bodyweight in DB in each hand

**12 Bulgarian Split Squat WallBalls with weight vest per side x 3

+

2 Rounds For Time:

1 Super Suicide

12 Burpees (w/ BJ Over)

 

Induction Teens Training:

A1. Back Squat @ 30X1; 8-7-6

A2. Hinge Ring Row; 3 x 6-8 reps

**AMRAP Strict Ring Pull Ups or 2-3 Ring MU

B. Rotational Med Ball Side Throws; 3 x 6-8 per side

+

For Time:

21-15-9

Hang Power Cleans (Mod)

DB Push Press (Mod)

Row (Cal)

Del Mar Thursday

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STRATUM Conditioning

0:00- 10:00:
1 Mile Run

10  Burpee Box Step-Up and Overs (*/**Jump)
Max DB Hang Power Clean + Push Press

10:00-13:00: Rest

13:00-20:00:
800 Meter Run

8 Burpee Box Step-Up and Overs (*/**Jump)
Max Alternating Arm DB Snatches (Mod-Challenging)
Rest

23:00-27:00:
400 Meter Run
Max Thrusters (45/35)

 

STRATUM Group Training:

A.  Deadlift (With farmer’s handles if available) @ 21X1- 10-8-6-6

*2 Power Cleans + 2 Hang Power Cleans + 4 Deadlifts x 4 sets

**1 Power Clean + 1 Squat Clean + 1 Hang Squat + 2 Front-Squats

—-Rest As Needed Between All Options & Sets—-

+

4 Sets:

25/18 Cal Bike/Row/ Ski

16 WtD Back Extensions

*75 Meter SandBag Zercher Carry

**12 Alternating DB Snatches (Must be 60/35+ to qualify)

*Rest :90

 

STRATUM Strength:

A. Every 90 sec x 6 sets:

6 KB Snatches + 6 KB Clean & Presses – 1 side per set

*3 Hang Power Snatches

**1 Power Snatch + 1 Hang Squat Snatch

B1. DB Bulgarian Split Squat; 3 x 6-8 per leg

**Barbell Back Rack BSS

B2. Pull Up (Neg, Strict, Wtd); 3 x 2-4 reps

C1. Back Ext w/ Rotation L & R at top; 2-3 x 6-8 reps

**Wtd

C2. Single Leg Hip Thrust @ 30X2; 2-3 x 8-10 per side

Training Wednesday

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12 Min EMOM:

  • 10 x 10 meter Lateral Shuttle Run
  • 15 Air Squats / */**15-20 WallBalls
  • Row 40 Sec

—–Rest 2 Min—–

8 Min EMOM:

  • 30 Meter Sled Sprint (Mod but not a grind)
  • Rest
  • 10-12 Sec Bike Sprint
  • Rest

—–Rest 2 Min—–

12 Min EMOM:

  • 15 KBS / *12 Hang Power Snatches (Light) / **5 TnG Power Snatches (Mod- 105/75 Minimum)
  • 40 Sec Bike
  • 40 Sec Situps / V-Ups

 

Induction Teens Training:

A. Alternate Every 90 sec x 2 sets each:

-15 Skater Plyos

-5 Tall Box Jumps

-15 sec Bike Sprint

-25-25-25 Shuttle Sprint

+

3 Rounds For Time:

200m Light SB Run

20 Wall Balls

20 KB Deadlifts (**10 TnG DL)

Workout Tuesday

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STRATUM  StrengthEMOM x 8-10 sets:

3 Hang Power Cleans

*2 Hang Squat Cleans

**1 Clean & Jerk (mod-smooth reps)Front Squat @ 30X1; 6-5-4

*/**Front Squat @ 21X1; 5-4-3

C1. DB Decline Bench Press (put 45lb plate under one end of flat bench) @ 31X1; 3 x 8-10 Reps

*/**CGBP @ 31X1; 3 x 5 reps

C2. Supinated DB SA Bent Over Row @ 31X2; 3 x 6-8 per arm

*/**Supinated Pendlay Row @ 31X1; 3 x 6-8 reps

Conditioning:

3 Rounds for Quality

5-7 Pushups (*/** decline, ring weighted)

5-7 Strict Pull-ups

10 ALT DB Strict Presses
5 DB Bent Over Rows (each arm)
R.A.N

——–

100 Calorie Bike – HARD-

Rest As Needed

——–

3 Rounds for Quality

5-7 Pushups (*/** decline, ring weighted)

5 Strict Pull-ups

10 ALT DB Strict Presses
5 DB Bent Over Rows (each arm)

**Keep it strict- work on quality and strict control

STRATUM Group Training:

12 Min EMOM:

-20 Second Renegade / *4-7 Ring Pushup @ 21X1 w/ turnout / **4-7 Ring Dips @ 21X1 w/ turnout

-1 Mixed Grip Negative Pullup Per Side / *2-3 Rope Pullups Per Side / **1-2 Legless Rope Climbs From Seated

12 Min EMOM:

-5-6 Seated Arnold Presses / *5-6 Behind The Neck Strict Presses / **3-5 Deficit Kipping Parallette HSPU

-5 Rope Rows Per Side/ *2 Front-Lever Negatives / **2x 5 Second Front-Lever Negative Holds

2 Rounds For Time:

60 Meter Bear Crawl
1 Lap Suitcase Carry (Switch Hands at Half)

400 Meter Run

San Diego Monday

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3 Sets:

BackSquat @ 21X1; 8-7-6 

*/** 5-4-3 @ 32X1

—Rest 30 Sec—

20 Meter SA Reverse Sled Drag Per Side

—Rest 90 Sec—

3 Sets:

18 Corner Wipers Per Side

**8-12 Alternating Bar Hanging Windshield Wipers

—Rest 30 Sec—

8 SL DB/KB RDLS

—Rest 60 Sec—

2 Sets:

8 SA KB Front-Rack Squats Per Side @ 2020

*/**15-30 Meter FLR Crawl

60 Second Jump-Rope Practice

*Rest :60-:90

 

Induction Teens Training:

A. 3 Sets:

16 Alternating Arms KB Swing (**8 KB Snatches per side)

50m Forward Tire Drag

*Rest 2:00

B. 3 Sets:

30m Bear Crawl

50m Reverse Tire Drag

75m Farmers Carry

*Rest 2:00

C. 2 Sets:

20 DB Floor Wipers

Run 400m

*Rest 2:00