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Cardiff Wednesday

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A1.  DB Windshield Wipers 3 x 8 per side //**Bar Hanging Floor Wipers- 3 x 3.3 per side

A2.  Tuck Balance Hold With Light Paloff Press- 3 x 6 per side

A3.  Single-Leg Balance + lateral reach to kettlebells as far as possible- 3 x 8 alternating reps per side

 3-4 Sets:

25/18 Cal Cyclical

45 Meter Bear Crawl

60 Run-In-Place Single Unders / *40 Double Unders / **40 Zeus Doubles

100 Meter Farmer’s Carry

Rest 2-3 Min

Del Mar Tuesday

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STRATUM Conditioning:

30 Min AMRAP:

500m Row or Ski or 30/25 Cal Bike

25 Wall Balls

50m Farmers Carry

400m Run

30m Bear Crawl

4/3 Rope Climbs

 

STRATUM Fitness:

A. EMOM 18 Min:

-2 Standing Rope Climbs / *1-2 Rope Climbs / **2-4 Burpee Bar-Muscle-Ups

-3 Hang Power Cleans + 3 Front-Squats / */**3 Hang Squat Cleans

-1 Length Sled Sprint / **5 Burpee High-Jumps as high and explosive as possible

  B. Every 2:30 x 4 Complete:

100 meter SandBag Run (Light-Mod)

12 Double KB/DB Front-Rack Reverse-Lunges

 

STRATUM Strength:

A. Back Squat; 3 x 6 reps (try to increase 5-10lbs across from last week); Rest 2 min

B1. Hang Power Clean; 4 x 3-5 Reps; Rest :45

*/**Power Clean; 4 x 1.1 reps; Rest :45

B2. 10/12 sec Bike Sprint ALL OUT; Rest 1:30-2:00

C1. DB Reverse Lunge → DB Step Up; 2-3 x 6-8 per side

C2. Double DB or KB Turkish Sit Ups; 2-3 x 8-12 reps

San Diego Thursday

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Stratum Conditioning:

4-5 rounds, each round for time.  Track and record time per round. 5th round = bonus

20/16 cal bike/ row/ski

40 m Suitcase carry (mod)- change hands at 20m

20m fast sled push

1 lap run around building

10 squats /*/**with Jump

*Rest 2:00/3:00 b/t rounds

 

Stratum Fitness:

A.  Every :45 x 8

3 Hang Power Clean / */**2 Hang Squat Cleans

B.   Every :30 x 8-12 Complete 15 meter Sled Push (Mod, smooth but effortful)

C.  3-4 Sets– Every 2:30 Complete:

10 Double DB/KB DL (Tough)

10 Burpees /*/**With Box-Jump

50 Single Unders / */**30 Double-Unders

 

Stratum Strength:

A. Hang Power Snatch; 3-5 Reps Every 90 sec x 6-8 sets

*/**Power Snatch + Squat Snatch; 1.1 Every 90 sec until tough double

B. Double KB Hover Deadlift; 3 x 6-8 reps; Rest 90 sec

*/**Deadlift; 3 x 8 tough reps; Rest 90-120 sec

C1. Alternating DB Z-Press; 3 x 8-10 per side

*/**Barbell Z-Press; 3 x 6 reps

C2. Bulgarian Ring Row; 3 x 10-12 reps

*Strict Ring Pull Up @ 31X1; 3 x as many as comfortable (min 4+)

**Wtd Ring Pull Up @ 21X1; 3 x 6-8 reps

Workout Wednesday

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A.  Push Jerk- Coach Lead Practice 10-15 Min Together:

**Dial in Push Jerk in sets of 3 at light to moderate load with short to moderate rest.

B1.  DB Straddle Z-Press @ 21X1- 3 x 9-12

B2.  Ring RLR with Negative Strap Angle- 3 x 20-30 Sec / **FLR Crawl 3 x 15 meter

C.   2-3 Sets:

15 Meter Crab Walk */**Flat Belly supports Plate

10 Pike Seated Forward Reaching Heel Raises with Straight Legs

10 Cuban Presses (2.5-7.5 per hand)

North County Tuesday

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Stratum Conditioning:

BUY IN – 600 m hill run with a light sandbag/medball – individual

Then with a partner alternate movements AMRAP 15:

  • 6 DB Hang Power Cleans (*\**BB HPC)
  • 9 Air Squats
  • 12 Burpees

BUYOUT – 600 m hill run with light sandbag/medball

 

Stratum Fitness:

A.  3 Sets–Every 3:00 Complete:

8 BackSquats (Mod)

8 Burpees / *with Parkour Shoot-Thru

100 Meter SandBag Run (Light)

B.  2 Sets– Every 4 Min Complete:

30/20 Cal Cyclical

10 DB Low-Box Lateral Step-Ups Per Side

 C.  2 Rounds Not For Time:

15 V-Ups / *20 T2B / **2 Sets max

20-30 Sec Side-Plank Per Side / ** SA Ring Plank

 

Stratum Strength:

A1. Hang Power Clean; 3 x 3-5 Reps; Rest :45

*/**Power Clean; 3 x 1.1 reps; Rest :45

A2. 10/12 sec Bike Sprint ALL OUT; Rest 1:30-2:00

B. Back Squat; 3 x 6 reps (moderate to tough but smooth); Rest 2 min

C1. DB or Weight Vest Lunge Matrix (1 Matrix = 1 forward, 1 lateral, 1 reverse, 1 crossunder); 2-3 x 3-5 Matrix per side

C2. Double DB or KB Turkish Sit Ups; 2-3 x 8-12 reps

Monday Training

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A.  3 Rounds:

12 Double KB Russian Swings

8 Hinge Ring Rows or Strict Pullups

*C2B Pullups

/**9-7-5

Sumo-Deadlift (Mod-Tough- 255/145 minimum)

Bar Muscle-Up

B.   6 Hands On DB Pushups /*10 reps / 8 Static Bar Dips; Rest 20 Sec x As Many Unbroken Non-Grindy sets as possible, Should be 4 at minimum.  

C.  Every :90 Complete:

8/5 Cal Bike/Row/Ski

1 Lap Run

x 5 Sets