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Workout Wednesday

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A1. Banded Deadlift @ 21X2 (Tough but not a grind)

3-4 x 5

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

A3.  15 Sec Row Sprint x 3-4

**Depth Broad Jump from 45lb plate 3-4 x 1.1.1

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In Teams of 3-6:

-Complete 3-4 per person x 1 Length + 1 Width Sprints around Building (50/30)

*Stash ½ team on 1 corner + ½ of team on opposite corner so there’s never turn-arounds

At the 6:00-8:00:

-Complete 3-4 per person x 15 Sec Bike Sprints

*Team with the highest average calories per athlete swins

 

Induction Teens Training:

A. Alternate Every 90 sec x 2 sets each:

-2x 5-10-5 Agility Drill

-20m Unloaded Sled Push

-20 sec Row or Ski Sprint

-15 sec Bike Sprint

B. Bulgarian Split Squat; 3 x 8 per leg

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3 Sets:

Run 400m

10 Burpee Box Jumps

*Rest 90 sec

North County Tuesday

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Stratum Strength

EMOM x 8-10 sets:

4 Hang Power Cleans

*2 Power Cleans

**1 Power Clean & Jerk (mod-smooth reps)

B.  Front Squat @ 30X1; 3 x 6 reps

C1. DB Bench Press @ 31X1; 3 x 10-12 Reps

*/**CGBP @ 31X1; 3 x 6-8 reps

C2. Supinated DB SA Bent Over Row @ 31X1; 3 x 8-10 per arm

 

Stratum Conditioning:

If Murph was done Monday scale as desired, request additional options from Coach as recovery work should be encouraged today. Intensity lower for Murph participants case by case.

800 M Run

30 Russian Kettlebell Swings ( *\**American – mobility required)

600M Run ( hill run)

30 Ring Rows/JPU (*\** Kipping)

800 M Run

30 Box Jumps (30/24) (24/20)

600 M Run (hill run)

30 Burpees

800 M Run

40 Double Unders or 20 wall balls if DU’s are not accessible yet

-40 min. cap-

 

Stratum Group Training:

A1.  DeadBug; 3 x 6 per side (Sloww)

**Hollow Body Band Pulldown; 3 x 6-8 (Sloww)

A2.  Paloff Press In Paleo Chair; 3 x 6 per side

A3.  Rotational Back Extension; 3 x 8-10 Alternating

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6 Rounds:

1 Lap SandBag Carry Anyhow (light)

75 Meter Farmer’s Carry

30 Meter Bear Crawl

 

Stratum Strength:

A. EMOM x 8-10 sets:

4 Hang Power Cleans

*2 Power Cleans

**1 Power Clean & Jerk (mod-smooth reps)

B. Front Squat @ 30X1; 3 x 6 reps

C1. DB Bench Press @ 31X1; 3 x 10-12 Reps

*/**CGBP @ 31X1; 3 x 6-8 reps

C2. Supinated DB SA Bent Over Row @ 31X1; 3 x 8-10 per arm

Training Regionals Saturday

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* Indicates Intermediate-Advanced movement option

**Indicates Advanced movement Option

A1. DB Incline Press; 10-10-8-6

*Push Press; 5-5-3-3

**Kipping Deficit HSPU; 8-6-6-4 (Max Deficit for Rep Scheme)

A2.  SandBag Hug N’ Carry; 4 x 75 meters

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4 Sets:

14 Alternating Single-Arm Russian KBS

*7 DB Hang Power Snatches Per Side

**10 Alt DB Snatches (Heavy)

—Rest :30—

20 Goblet Squats

*/**20-30 Wall Balls

—Rest :30—

75 Single Unders // *Run-In-Place Singles //**50 Doubles (Zeus Rope = Bonus)

—Rest :90 Between Sets—

(Note) Welcome Drop-Ins in town for regionals.  Please do your best to communicate any and all training considerations to a Stratum Coach and do not hesitate to adjust training (movements and workload) to make appropriate. 

Friday San Diego

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* Indicates Intermediate-Advanced movement option

**Indicates Advanced movement Option

A.  3 Sets:

-8-10 Hinge Ring Rows // *3-5 Mixed Grip Pullups Per Side // **1-2 Seated Legless Rope Climbs

-10-12 Double KB Front-Rack Squats // *,**10-12 Double DB Hang Squat Cleans (40-55s/25-35s)

*Rest :90-2:00

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B.  3 Sets:

-8 Single-Arm DB Weighted Situps Per Side // *,**15 Double DB Weighted Straight-Arm Situps

-10 Goblet Bulgarian Split Squats Per Side // */**10 SB Zercher Bulgarian Split Squats Per Side

*Rest :90-2:00

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C.  2 Sets:

Run 1 Super Suicide

18 No-Pushup Burpees

*Rest :90

 

Induction Teens Training:

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

A2. Staggered Stance DB RDL @ 31X1; 3 x 6-8 per side

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

A3. Hollow Rocks; 3 x 15-20 reps

**FLR Crawl; 3 x 15-30m

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15-12-9-6-3:

DB Clean & Press per side

Knees To Chest (**TTB)

Single Unders x 3 (**DU x 3)

Workout Thursday

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Stratum Conditioning

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

Back squat ( *front squat)(******OH squat, mobility required)

Ring Rows, decline ring rows (*kipping PU)(**C2B)

Bike Cal per round (*\**25 Double-unders after each round)

 

Stratum Group Fitness:

* Indicates Intermediate-Advanced movement option

**Indicates Advanced movement option

4 Sets:

6 Sumo Deadlifts @ 21X1

**6-4-2-2

Rest :30

12 DB Supine-Grip Bench Press

*6-12 Ring Pushups With Turnout

**6-12 Ring Dips With Turnout

*Rest :90

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Alternate Exercises with a partner; 3 Rounds Each For Time:

-16 Alternating Steps Double KB/DB Walking RDL

-15/12 Cal Bike/Row/Ski

-8 Alt Arm DB Push Press Per Side */**15 BTN Push Press (Mod

-12 Burpee Step-Ups **Box-Jumps

-12 Windshield Wipers (75-95/55-65)

 

Stratum Strength:

A. Every 90 sec x 6 sets:

5 SA Russian KBS + 5 KB Clean & Presses + 5 SA KB Front Rack Lunges – 1 side per set

*/**8 KB Snatches + 8 SA OH Reverse Lunges – 1 side per set

B1. Banded Archer Row; 3 x 15-20 per side

*/**Incline DB Prone Row @ 31X1; 3 x 8-10 reps

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

*/**Push Press; 3 x 4 reps

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

C2. Shoulder Extension Bridge with feet elevated; 2-3 x :30-:40

Solana Beach Wednesday

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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

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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

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4 Sets:

Bike/Ski/Row 10/8 Cal

10 DB Burpee Step Ups

*Rest 60 sec

Training Tuesday

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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

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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

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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

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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

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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)