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Workout Saturday

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Every 2 Min x 5-6 sets:

8 BackSquats @ 20X0 / *6 (185/125+) / ** 5 OH Squats @ 20X1

B1. 1 Min AMRAP

WallBall (Highest consistent target–men aim for 12+ feet, garage door if needed) x 3

*Rest 90 sec

B2. 1 Min AMRAP:

SA KB Sumo DL (alternate Every 6, moderate) / */**Alternating Arm DB Snatch (Tough) x 3

*Rest 90 sec

 25 Burpees / */*to 8” touch

400 Meter Run

1 Lap Farmer’s Carry (Tough)

North County Friday

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A1.  8 Min Steady Effort for Quality:

15 Meter Duck Walk

6 Bottom’s Up KB Presses Per Side

15 Meter Crab Walk

4 Kussacks Per Side

45 Sec Work : 15 Sec Rest & Rotate:

-Burpee Box Step-Up / */**Burpee Climb Over Racked Bar (use pullup bar

-Bike

-100 meter Run + Max Alt. Foot to Box touches / */**Plyo Step-Up

-Row

-AMRAP 3 No-Pushup Burpees + 10 Meter Lateral Shuttle Run

x3

Del Mar Thursday

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STRATUM Conditioning:

AMRAP 8

Run 200m

20 RKBS

30 m Bear crawl

40 single under (20 DU)

*Rest 3:00

AMRAP 10

Row 400m

20 Alternating box Step ups ( *\**box jumps)

50m suitcase carry persise

40 single under ( 20DU)

*Rest 3:00

AMRAP 8

Bike 0.5mile

20 med ball Russian twists – (light until positions are solid) (* knees to chest) (**TTB)

30m sled push empty/fast

40 single under (20 DU)

 

STRATUM Fitness:

2 Sets:

1 Min WtD Sorensen Hold/ */** 15-20 Sec Barbell at top of Deadlift Hold (100%-120% max)–Pull from blocks/Risers; (275/145 minimum, You’ll surprise yourself)

15 Goblet Squats @ 2020

400 Meter Run

*Rest 90 Sec

2 Sets:

180* Lateral Inverted Box Traverse per direction or 45 Sec Low and Slow Bear Crawl/ *30-50 Sec HS Hold with Chest Against Wall / **15-30 meter HS Walk

125 Single Unders/ 75 Doubles / 50 Zues Dubs

*Rest :90

2 Sets:

Accumulate 30-60 Sec Lateral Tap Swing with Slight Hand Release / */**1 Lap Monkey-Bar Traverse

10 Burpee Box Climb-Ups (40-48”)

15/12 Cal Row/Ski

*Rest :90

 

STRATUM Strength:

A. 3 Hang Power Cleans + 3 Front Squats; Rest 90 sec x 4-6 sets

*/**1.1 Squat Clean @ 85% effort; Rest 90 sec and repeat until speeds drops off or mechanics compensate

B. Front Squat @ 30X1; 3 x 6-8 reps; Rest 90 sec

C1. Single Arm DB Bench Press @ 30X1; 3 x 10-12 per arm

C2. Chest Supported BB Row @ 30X1; 3 x 10-12 reps

D. Hollow Hold; Accumulate 3 min (time permitting)

Solana Beach Wednesday

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12 Min EMOM alternating Between the following:

-6-8 Bent Over SandBag Rows

-1-2 per side of Pullup Variation of choice (must be untraditional and uneven grip)– negative→ concentric→ weighted)

B1.  8 Tall Kneeling Landmine Push Press (Hip Extension creates drive) *10 Kneeling Double DB Push Press / **8-12 Deficit kHSPU (max height for scheme) x 3

B2.  6-10 DB Neutral Grip Band Assisted (If Nec.) Pushups / * 6-10 Static Bar Dips x 3

C1. Banded OH Paloff Hold– 3 steps out + 3 steps in x 3 sets

C2.  SA Plank Hold- 3 x 20 sec per side *GHD Situp (10 unbroken T2B pre-req)

3 x 15/**20

Workout Tuesday

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STRATUM Conditioning:

4x 500m row/ski

Rest 2:30 between rounds

Or- 4x400m run

Rest 2:30 between rounds

 

*Rest as needed to full recovery

 

At a sustainable pace 3-4 rounds as time allows

1:30 bike

1 length lateral bear crawl

Run 200m

12 alternating box step ups

50 m suitcase carry

 

STRATUM Fitness:

Every 3:30 Min Complete:

12 Double DB Deadlifts to Plates (Tough) / **Farmer’s Handle DL if Available

12-20 Sec Bike Sprint

x 3 Sets

+

Every 6 Min Complete:

2:30 Row/Bike/Ski

15-20 Thrusters (Light)

x 3

 

STRATUM Strength:

A. 6 Snatch Grip RDL @ 30X0; Rest 90 sec x 6 sets

*3-4 Hang Power Snatches; Rest 90 sec x 6 sets

**1.1 Power Snatch @ 85% effort; Rest 90 sec and repeat until speeds drops off or mechanics compensate

B1. Bilateral Elevated Split Squat @ 31X1; 3 x 6-8 per leg

B2. Half Kneeling Single Arm DB Arnold Press @ 31X1; 3 x 8-10 per arm

*Standing Single Arm DB Press @ 31X1; 3 x 6-8 per arm

**Barbell Strict Press @ 31X1; 3 x 6-8 reps

+

10-15 min self-directed upper body assistance work (can be supplementary upper body pulls or presses, crossover symmetry scap exercises, curls, tricep extensions, etc.)

North County Friday

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A. 2-3 Back Squats @ 20X1 EMOM x 12 sets

**2-3 Back Squats w/ Chains

B1. H-O-H Sled Rope Pull; 3 x 20m

*Rope Climb w/ no feet negative; 3 x 3-4 reps

**LLRC from seated; 3 x 2-3 reps

B2. Box Pistol Squat (controlled eccentric every rep); 3 x 8-10 per leg

*Pistol Squat; 3 x 6-8 per leg

**Wtd Goblet Pistol Squat; 3 x 4-6 per leg

C1. TGU; 2-3 x 3-5 per arm

C2. C.O.S. Reverse Fly; 2-3 x 15-20 reps

C3. Half Kneeling Paloff Press; 2-3 x 8-12 per side

*/**Strict Corner Wiper; 2-3 x 20 alternating reps

Solana Beach Thursday

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STRATUM Conditioning:

0:00- 10:00:

1 Mile Run

50 m Kb farmer carry ( moderate)

Max lengths 1 length bear crawl and 1 length crab walk in remaining time

*Rest 3:00

13:00-20:00:

800 Meter Run

20 Russian KBS

Max burpee box step ups ( *jump)(**jump overs) in remaining time

*Rest 3:00

23:00-27:00:

400 Meter Run

Max Wall balls in remaining time

 

STRATUM Fitness:

A1. Low Incline DB Bench Press @ 31X1; 3 x 8-12 Reps; Rest 60 sec

**Barbell Incline Press @ 31X1; 3 x 6-8 reps

A2. Ring Pull Up Negatives @ 50A2; 3 x 2-3 reps (Wtd if possible)

*Strict Ring Pull Up @ 31X2; 3 x 4-6 reps

**Wtd Strict Ring Pull Up @ 31X2; 3 x 2-3 reps

+

3 Rounds of the following 2 min AMRAP:

15 Russian KBS (Tough)

12 DB Thrusters (Moderate to tough)

9 Burpees

*Rest 3 min between rounds

 

STRATUM Strength:

A. 1 Tough Hang Power Clean + Max Front-Squats @ 20X1 x 3 Sets

*/**1 Tough Hang Squat Clean + Max Front-Squats @ 20X1 x 3 sets

(*Sets end when slight technical breakdown occurs not failure to squat)

(Evaluate where opportunity to improve lies based upon ratio of weight : reps)

B. 1 Tough Strict Press + Max Push Press @ 21X2 x 3 sets

(*Sets end when slight technical breakdown occurs not failure to squat)

C1. Walking Double DB RDL- 3 x 16 Alt steps

C2.  Meadows Row- 3 x 8 per side

C3. 3 Sec Hollow Body Hold—> 3 Sec Superman x 6 Per Side

WOD Wednesday

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3 Sets:

12-15 Wtd Hip Ext / *6 Sumo Deadlifts / **3-4 TnG Deadlifts (Tough)

15m Burpee Broad Jump / */ **12 BBJO (24/20)

200m Run

*Rest 90 sec

+

3 Sets:

100m KB Farmers Carry

**50m Farmers Handle Carry (tough)

30m Sled Push (moderate to tough)

*Rest 90 sec

+

2 Sets:

6-8 Light Plate Cossack Squats per side

15-30m Pike Walk

*Rest as needed