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Training Friday

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A. Complete the following KB complex every 90 sec x 6-8 sets (can be done with DB too):

5 Double KB Cleans

5 Double KB Push Presses

5 Double KB Front Squats

*/**Complete the following Barbell complex every 90 sec x 6-8 sets:

Power Snatch

Hang Power Snatch

Hang Squat Snatch

B. Back Squat; 3 x 8 reps; Rest 2 min

*/**Back Squat; Build to tough triple

C1. Cossack Squat; 3 x 8-10 per leg; Rest 30 sec

*Add a light plate

**Double KB Front Rack w/ bottoms up

C2. Med Ball Halo Slam; 3 x 4-6 per side; Rest 60-90 sec

Solana Beach Thursday

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STRATUM Conditioning:

2 Rounds:
400m Run + 12 (ring rows) (*kipping Pull-Ups) (**chest to bar pu)

Rest 2:00 b/t rounds


2 Rounds:
800m Run + 15 (push ups)(*ring push ups)(**7hspu)

Rest 3:00 b/t rounds


1 Round:
1600m Run + Max Unbroken wall balls in one set (20/14)

 

STRATUM Fitness:

A. EMOM x 12

Odd – 20-30 sec Dip Support Hold (incorporate hand releases if accessible) / *4-6 Strict Bar or Ring Dips / **3-4 Wtd Ring Dips

Even – 15-20 sec Hanging Ring Tuck Hold / *4-6 Strict Toes To Rings / **4-6 Ring Ice Cream Makers or 20-30 sec Tucked Front Lever Hold

B1. Plank w/ KB Drag; 3 x 6-8 per side

B2. 3-Point Single Arm DB Bent Over Row w/ protraction at bottom @ 31X1; 3 x 8-12 per side

+

Run, Row or Ski 400m @ 85-90% effort

*Rest exactly 90 sec and repeat until power drops off

 

STRATUM Strength:

A. Every :45 for 12 Min– 2 Hang Power Cleans + 2 Front-Squats

*/**On a 12 min clock Build to a technical max of the following BB Complex:

*3 Hang Power Cleans + 3 Front-Squats

**Power Clean + Hang Power Clean + Hang Squat Clean + Front Squat

B1.  Incline Pushup on Box or Plates @ 2020- 3 x 8+

*/**Incline Ring Pushups @ 21X1- 3 x Max (-2)

B2. Strict C2B+ Pullups with Lean-Away Neg (Banded if Nec) 3 x 2.2.2.2

C. SandBag Deadlift From Box to Chest (TnG No Re-Grip)

3-4 x 4-8; Rest 2:00

Del Mar Wednesday

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A. 3 Sets:

10-12 Sandbag Hug N’ Squats (Tough)

*Rest 45 sec

50m Suitcase Carry (L)

6 SA Ring Rows per side or 10 Cal Ski / *3 Rope Climbs / **5 Rope Climbs

50m Suitcase Carry (R)

*Rest 90 sec

B. 3 Sets:

12-16 DB Step Ups (Tough)

*Rest 45 sec

8 KB Snatches + 2 TGU from top (L)

Run 200m

8 KB Snatches + 2 TGU from top ®

*Rest 90 sec

North County Tuesday

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STRATUM Conditioning:

Start at different stations-

Run 400m
20 RKBS (**American)

Row 500m

20 lateral burpees over the bar

Run 400m
20 Deadlifts (mod)

Row 500m

20 ring rows (*Pull Ups kipping)(**ctb)

Run 400m

20 walking lunges (*weighted at sides) (**weighted front rack)

Row 500m

20 Wall Balls

Run 400m

 

STRATUM Fitness:

A1. Single Arm Low Incline DB Bench Press @ 31X1; 3 x 8-10 per arm; Rest 60-90 sec / */**Low Incline CGBP @ 21X1; Build to tough 5 reps

A2. Supinated Pull Up Negatives @ 50A2; 3 x 3 Reps (add wt if necessary); Rest 60-90 sec / *Strict Supinated CTB Pull Up; 3 x 3-6 reps / **Wtd Supinated CTB Pull Up @ 31X1; 3 x 2-3 reps

B. EMOM x 10 min

Odd – 30 sec Low and Slow Bear Crawl or FLR variation / *30 sec Wall Facing HS Hold / **3-8 Strict HSPU (try to increase total volume of HSPU from last week or add a deficit or weight vest)

Even – 8-10 Ring Rows / *w/ feet elevated /**6-8 w/ weight vest and feet elevated

C. 1-2 Rounds as a cooldown:

30 sec Assisted German Hang / **2-3 Slow Skin The Cats

30-45 sec Passive Bar Hang / **15-20 sec SA Passive Bar Hang per side

15-20 Banded Face Pulls

 

STRATUM Strength:

A1. Straddle DB Z-Press @ 21X1- 10-8-8-6; Rest 30 Sec

*/**Straddle BB Z-Press @ 21X1- 8-8-6-6; Rest 30 Sec

A2.  15 Sec SL Hops per side / */**30 meter SL Forward Bounding Strides per side; Rest 90 Sec

B1.  9-12 Double Front-Rack Squats (Tough) DB Squats; Rest 1 Min

B2.  18 Russian KB Swings (Heavy) **Banded; Rest 2 Min

x 3 Sets

Training Monday

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A. 3 Sets @ 100%:

12 Plyo Lunges (Add a light load if necessary) / *5 Hang Power Cleans / **3 TnG Power Cleans or 3 Hang Squat Cleans (Tough)

*Rest 60 sec

2x Agility Ladder (go with sequences that have high turnover) / **8 BBJO 24/20 (AFAP)

*Rest 60 sec

10/8 Cal Bike Sprint or 150m Row/Ski Sprint

*Rest 2 min

B. 3 Sets For Quality:

20-30 sec Sorenson Hold (add wt if appropriate) / *8-12 GH Raises @ 31X1 / **6-8 Wtd GH Raises @ 31X1

4-6 OH Reaches in Paleo Chair per side / *4-6 Light KB Sott’s Presses per side / **6-8 Barbell Sott’s Presses

20-30 sec KB or Plate Russian Twists

Training Friday

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A. Complete one side of the following KB complex every 90 sec x 3-4 each per side:

5 SA KB Cleans

5 SA KB Push Presses

5 SA KB Front Squats

*/**Complete the following Barbell complex every 90 sec x 6-8 sets:

Power Snatch

Hang Power Snatch

Hang Squat Snatch

B. Deadlift Rack Pull @ 21X1; 3 x 6 reps; Rest 2 min

*/**Deadlift; 3-4 x 5 reps (try to increase 5-10lbs from last week); Rest 2 min

C1. DB Bilateral Elevated Split Squat; 3 x 6-8 per leg; Rest 30 sec

*/**@ 31X1 tempo; 3 x 6 per leg

C2. Quadruped Frog Rocks w/ 2-3 pause in rock back; 3 x 4-6 reps; Rest 60-90 sec

Solana Beach Thursday

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STRATUM Conditioning:

Alternate between A & B for a total of 8 rounds (4 of each)  every 3 min.  Progression from 8/28
A) – 15/12 cal row

  • 10 BB facing burpees
  • Max DB or BB push press in remaining time.   No rest move immediately on “B”.  Light/ mod loading

B) 400 m Run – rest until 3:00 then move to “A”

 

STRATUM Fitness:

A1. Static Bar Dip Negatives @ 52A2 (use band if necessary); 3 x 3-5 reps

*Strict Bar or Ring Dip w/ shoulder depression at top; 3 x as many as comfortable (must be able to do at least 4+)

**Wtd Ring Dip w/ full lockout at top; 3 x 4-6 reps

A2. Hanging Ring Tuck; 3 x :15-:30

*Tucked Ring Front Lever Negatives or Tuck Hold; 3 x 3-5 reps

**Alternating Leg Extensions from tucked Ring Front Lever Hold; 3 x 3-4 per side

B1. Side Plank w/ Reach Through (add a light change plate in hand if easy or raise top leg into  position); 3 x 8-12 per side

B2. 3-Point Single Arm DB Bent Over Row w/ protraction at bottom @ 31X1; 3 x 8-12 per side

+

Run, Row or Ski (Choose different implement than last week or try to increase by 1 set if same) 200m @ 90-95% effort

*Rest exactly 45 sec and repeat until power drops off

 

STRATUM Strength:

A. Alternate Every :90 Between the Following x 4 Each

-8 Farmer’s Handle Deadlifts

-15 Meter Sled Push (Mod Grind Effort)

*/**On a 12 min clock Build to a technical max of the following BB Complex:

5 Deadlifts + 3 Below the Knee Hang Squat Cleans

B. Alternating Shoulder SandBag Press Slow- 3 x 8-12 + Supinated-Grip Negative Pullups in Tuck- 3 x 3-5

*Ring Thing Muscle Up + Sloww Negative– Accumulate 9-15

**Strict Muscle-Up or Negative Strict Muscle-Up– Accumulate 7-12

C1.  BB Back-Rack Drop Lunge (Front-Foot on 45lb Plate)- 3 x 10 Per Side

C2.  DB SA OH Carry- 3 x 50 meters per side

*Handstand Hold On Heavy Dumbells Against Wall- 3 x 25-45 Sec

**Free Standing HS Hold- May walk but must stay within bounds of 1 rectangular rubber mat. 2-3 max duration attempts x 3 sets

Del Mar Wednesday

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A. 3 Sets:

12 Tough DB Step Ups / *6 Back Squats / **3 Back Squats

*Rest 30 sec

40m SA OH Carry + SA Suitcase Carry (L arm OH)

4 Rope Climb lowers from standing or 8 SA Ring Rows per side / *4 Rope Climbs / **2 LLRC from seated

40m SA OH Carry + SA Suitcase Carry (R arm OH)

*Rest 90 sec

B. 3 Sets:

10-12 Sandbag Hug N’ Squats / *6 Front Squats / **3 Front Squats

*Rest 30 sec

50 Single Unders / *12 Box Jumps w/ step down 24/20 / **12 BJO 24/20

12 DB Hang Power Clean & Push Press (moderate)

15/12 Cal Row/Ski/Bike

*Rest 90 sec