Blog Search

Solana Beach Wednesday

By: 0

A1. 3 Hang Power Clean

**2 Hang Power Snatches from High Hang x 3-4

A2.  6 Medball Slams Against Wall As Hard As Possible (14/10) x 3-4

A3.  12 Russian KBS As Heavy As Possible

*3 Broad-Jumps + 3 High Jumps (For Quality and Distancy Not time) x 3-4

+

In Teams of 3-6–

At the 0:00 Mark:

-Complete Relay Style 3-4 x 100 meter SandBag Sprint per person (50/30)

At the 6:00-8:00:

-Complete Relay Style 3-4 x 30 Meter Sled Sprint Per Person

*Coaches’ Responsibility to moderate Volume and Rest to allow high intensity.  Running may be subbed for bike sprint 16 sec or row 100 meters if athlete powerful enough

 

Induction Teens Training:

A. Alternate Every 90 sec x 3 sets each:

-4 Plyo Jumps over Parallettes + 20m sprint

-30m Unloaded Sled Push

-3x Agility Ladder

B. Sandbag Hug N’ Squat @ 30X1; 3 x 10-12 Reps

+

4 Sets:

Bike/Ski/Row 10/8 Cal

10 DB Burpee Step Ups

*Rest 60 sec

Training Tuesday

By: 0

Stratum Conditioning:

4 Rounds, rest is 2:00 between rounds. Stagger start. Reps on DB SA snatches and Burpee box jumps increase by 3 ea set.

  • Hill Run
  • 30 m Light sled push
  • 6 DB Hang PC + PP (*\**Alt DB SA Snatches) (9,12,15- sets 2,3 and 4)
  • 6 Burpee BoxStep Ups (*\**Jump step down)(24/20″) (9,12,15 – sets 2,3,4)
  • 15 Calorie Row

Rest 2:00 Between Rounds

 

Stratum Group Training

A1.  Hollow-Body Hold + Paloff Press (Light Band Tension); 3 x 6-8 per side

*/**Strict Corner Wiper; 3 x 16-20 alternating reps

A2. SA Hand Semi-Supinated On DB Plank Hold; 3 x 25-35 Sec Per Side

*/**FLR Crawl- 3 x 15-30meters

A3. Hand-Over-Hand Sled Pull- 3 x 1

*SA Ring Row- 3 x 8

**SA Rope Row- 3 x 8

+

2 Rounds For Time:

60/40 Cal Bike/Row/Ski

20 Burpees

20 TuckUps/*V-Ups/**20 GHD Sit Ups

½ Lap Suitcase Carry Per Side

 

Stratum Strength:

“Apex Strength Index”

A)  Squat Clean- Establish 1 Rep Max

B)  Overhead Squat- Establish 1 Rep Max

C)  Strict Press- Establish 1 Rep Max

D)  Strict Chest-to-bar- Establish Max Repetitions in One Set

E)  Assault Bike Sprint- 15 Second Bike Sprint (From Complete Stop) for Max Calories

 

Or
Make-up a missed Strength Index

Del Mar Monday

By: 0

Group Training

16 Min EMOM:

-6 Single-ARM DB Clean & Press (Right) + Jump-rope variation of choice until 40 Sec Mark

-40 Sec Step-Ups

-6 Single-ARM DB Clean & Press (Left) + 10 meter lateral shuttle run until 40 sec mark

-40 Sec Rowing @ Moderate Intensity

 

*Rest 3 Min

 

16 Min EMOM

-20 Meter Reverse Sled Drag (Tough)

-40 Sec Bike @ Moderate Intensity

– 10-14 SandBag Squats on Alternating Shoulders Each Rep (Light)

-Shuttle Run 25-25-50-50 meters

San Diego Saturday

By: 0

4 Sets Of Each–

-5 BTN Snatch Grip Push Press /**Snatch Balance(Technical Focus)

-8 Squats @ 2020 With X-Sym Band At Chest (Pulling Forward)*15 Meter Lightly Weighted Duck Walk /**Plate Overhead Duck Walk

*This is intended to be Positional/Technical Prep For Nancy

+

5 Rounds For Time:

Run 400 Meters

15-20 WallBalls

*Consider the overall rep count and how sore this is likely to make you, then commit to the number of reps you choose for every round.

or

**Apex– “Nancy”

5 Rounds For Time:

Run 400 Meters

15 Overhead Squats (95/65)

Workout Friday

By: 0

Group Training:

Deadlift @ 21X1

4 x 6

*/**6-4-2-2

+

Alternate Exercises with a partner; 4 Rounds Each For Time:

-Run 1 Suicide

-14 Alt Arm KBS/ */**12 Alt DB Snatches (Tough)

-12 DB Windshield Wipers (Light) / **Barbell (95/65)

-12 Bar/KB/DB Facing Burpees

 

 

Induction:

A1. Ring Pull Up (Neg, Strict, Wtd); 3 x 3-5 reps

A2. Single Leg DB RDL @ 33X1; 3 x 4-6 per side

A3. Hollow Rocks; 3 x 15-20 reps

**Parallette L-Sit; 3 x :20-:30 sec accumulation

+

10-9-8-7-6-5-4-3-2-1:

DB Hang Power Clean (Mod to tough)

DB Bench Press (Mod to tough)

Row/Ski/Bike (Cal)

*15 min cap

Fitness, Strength and Conditioning Thursday

By: 0

Fitness:

A. 3 Sets:

-15 Sec Accumulate Chin-Over Ring Hold (*5 Chin-Over-Ring Hang→ Tucked Inversion /**Straight Legged w/ Pike)

-12 DB Thruster (Mod) (*/**6 Thrusters Mod-Heavy)

-30 Meter HEAVY SandBag Hug N’ Carry

*Rest 2:00 between sets

B. 2 Sets:

-15 Plate WtD Situps (*Double DB Straight Arm WtD Situps / ** 8 Toes to Bar + 4-6 Bar Muscle Ups)

-16 Bulgarian Split Squats Per Side @ 2020

-8-10 DB WtD Plyo Lunges Per Side (10-15% Bodyweight Per hand)

*Rest 1:30 between sets

C. 2 (3 optional) Sets:

-60 Meter Bear Crawl / *With Weight Vest (16-40lbs) / **40 Sec Lizard Crawl

-Run 400 Meters

*Rest 1:30 between sets

 

Strength:

A. Every 90 sec x 6 sets:

5 SA Russian KBS + 5 KB Snatches + 5 SA KB Front Squats – 1 side per set

*/**5 SA DB Squat Snatches + 5 SA DB OH Squats – 1 side per set

B1. P.A. Vertical Rope Pull; 3 x 1-2 continuous lengths

*/**Legless Rope Climbs; 3 x 1-3 trips

B2. Single Arm Standing Arnold Press; 3 x 8-10 per arm

*/**Push Press; 6-5-4

C1. BOSU Elite Flat Jacks; 2-3 x 8-12 slow reps

C2. Crab Walk with hips in bridge; 2-3 x 30m

 

Conditioning:

8 Min AMRAP:

Lateral shuffle 10m run back x4

8 ALT DB SA snatch

8  vups (*knees to elbows) ( *\** T2B) strict no kipping

+

3 Rounds For Distance:

1:00 of Farmers Carry Carry (32/24) (24/16)

1:00 Row for Max Meters

*30 seconds of transition time between carry and Row

+

8 min AMRAP:

Bike 0.5 mi

8 push ups (decline ok) (* ring push ups) (**4 Bar MU)

1 length Duck walk

Solana Beach Wednesday

By: 0

A1.  Hollow-Body Hold + Paloff Press (Light Band Tension)

3 x 6-8 per side

A2.  Sorensen Hold Alt Arm DB Row- 3 x 8-10 per side (light)

*Use Partner Anchored On Cheese-Wedge if necessary

A3.  SA Hand Semi-Supinated On DB Plank Hold

3 x 25-35 Sec Per Side

**SA Ring Plank

3 x 20-30 Sec Per Side

+

2 Rounds For Time:

800 Meter Run

20 Burpees (**25 w/ BJ)

½ Lap DB OH Carry Per Side

 

Teens:

A. Alternate Every 90 sec x 3 sets each:

-4 Plyo Jumps over Parallettes + 20m sprint

-1 Suicide Sprint

-3x Agility Ladder

B. DB Goblet Squat @ 30X1; 3 x 10-12 Reps

**Front Squat @ 20X1; 8-6-4

+

5 Sets:

100m Sandbag Carry

1 Length Burpee Broad Jump

1 Length Bear Crawl

*Rest 60 sec

Workout Monday

By: 0

Stratum Fitness:

EMOM x 12:

-14 KBS/ *8 Hang Power Snatches (65/45)

-Run 1 Lap

*Rest 3 Min

+

EMOM x 12:

-30 Meter Sled Push (Light-Mod)

-8 SA DB Push Press (Left- Mod) + Single Unders until the 45 sec Mark

-8 SA DB Push Press (Right- Mod) + Burpees until the 45 sec Mark

*Rest 3 Min:

+

EMOM x 8:

-Bike/Row/Ski 30 Sec

 

Induction Teens Training:

A1. Alternating DB Snatches; 3 x 15-20 Tough Reps

A2. Sled Push; 3 x 30m

+

2 Rounds For Time:

500m Row or 25/20 Cal Bike/Ski

50m SA DB OH Carry + SA KB Suitcase Carry Per Side

20 Knees To Chest (*20 KTE /**20 TTB)

20 DB Renegade Rows (**10 DB Renegade Push Up Rows)

Fitness Saturday

By: 0

3 Sets:

200m Light To Mod Sandbag Run

16 DB Renegade Rows (*1 Length Hand Over Hand Sled Rope Pull / **4-8 Ring MU)

*Rest 90 sec

+

3 Sets:

15m Tough Sandbag Walking Lunge

30m Mod Sled Push

*Rest 90 sec

+

2 Sets:

10 SA Russian KBS per side (*10 KB Snatches per side / **15 HPS 95/65)

1 Min FLR (*1 Min HS Hold / **30m HS Walk)

*Rest 90 sec