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5-Year Anniversary Party!!

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Friendly reminder that we still have our normal 9 & 10 AM morning classes today and we strongly encourage you to join us later this afternoon @ 4 PM for our 5-Year Anniversary Party!!

 

A. 3 Sets:

12 DB Step Ups / *6 Hang Power Cleans / **4 Power Clean & Jerks (Tough)

9 DB Renegade Push Up Rows / *4-6 Rope Climbs / **4-8 Ring or Bar MU

*Rest 2 min

+

EMOM x 16:

-6 TnG Deadlifts (Mod)

-Run 1 Lap

-8 Burpees Over Parallette / */**8 BBJO 24/20

-30 sec Ring FLR / *8-12 Ring Push Ups / **8-12 Ring Dips

North County Friday

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A1. DB Low Incline Bench Press @ 31X1 (put a plate under one end of flat bench); 3 x 8-10 Reps; Rest 30-45 sec

A2. DB Decline Bench Press @ 21X1 (face opposite direction of low incline); 3 x 8-12 Reps; Rest 90-120 sec

+

4 Sets:

12 Alternating Arms Russian KBS (Mod to tough) / */**6 KB Snatches per side (Tough)

20 sec Bike Sprint or 150m Row/Ski Sprint

*Rest 3 min

Solana Beach Thursday

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STRATUM Conditioning:

For Time:

35-30-25-20-15-10

Cal bike or row

In between each calorie set complete the following

  • 7 ring rows ( *5 pull ups)(**C2B)
  • 10 push ups -bands ok
  • 15 abmat sit ups (*\** vups)

 

STRATUM Fitness:

A. 5 Back Squats Every 90 sec x 6 sets

*/**3 Reps

B1. Single Arm DB Bent Over Row @ 31X2; 3 x 8-12 per arm

B2. DB Bulgarian Split Squat @ 31X1; 3 x 6-8 per leg

C1. KB Suitcase Carry; 2 x 100m per side

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

C3. Passive Ring Hang; 2 x :30-:45

*/**Passive Single Arm Ring Hang; 2 x :20-:30 per side

 

STRATUM Strength:

A. Every 90 Sec x 6:

3 Banded Deadlifts (Mod Tension Speed-Strength) + 15 Meter Sled Sprint

*/**1 Power Clean + 1 Squat Clean + 2 Broad Jumps

B. BB Back-Rack Step-Up; 4 x 16-20 alternating steps; Rest :90

+

16 Min EMOM:

-2-4 Parallette Pushups @ 63X3 (Assit. If needed) / *Static Dips (WtD if pos)/ **9-12 Sec Dip Support→ 9-12 sec Bottom of Dip Hold

-1-arm rope hang + 1-arm bar hang 5-15 sec @ top then straight arms until :20 each side /**4-7 sec Single Arm Chin-Over Ring Hold + 15 Sec SA Ring Hang per side

-30 Sec Straight Arm&Leg Bear Crawl / *25-35 sec Chest to Wall HS Hold

-30 Sec Bosu Deadbug

Workout Wednesday

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3 Sets:

6 Tough DB Hang Snatches per side / *6 Hang Power Snatches / **4 Power Snatches 155/105

15 Sit Ups / *12 KTE / **15 TTB

60 Single Unders / *60 Double Unders / **60 Zeus Rope DU

*Rest 90 sec

+

3 Sets:

30m Sled Push (Mod)

30m Bear Crawl

15/12 Cal Bike/Row/Ski

*Rest 90 sec

+

3 Sets:

10 DB Thrusters (Tough)

10 Hinge Ring Rows / *10 Pull Ups (CTB if approp.) / **5-8 Ring MU

200m Run

*Rest 90 sec

Happy Fourth of July!!

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Reminder: We have 9&10 AM classes ONLY today

 

For Time w/ a partner:

1200m Run or 1k Row/Ski or 1.5 mile Bike

200m DB Waiter’s Carry per side / *80 DB Push Presses (Mod) / **60 Push Jerks (135-155/95-105)

50 Burpee w/ Jump Over Partner / *40 BBJO 24/20 / **40 BBJO 30/24

100 Walking Lunges / *80 DB Lunges / **60 Front Rack Lunges

1200m Run or 1k Row/Ski or 1.5 mile Bike

Training Monday

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A1. Front-Squat @ 30X1; 4 x 6-8 reps; Rest 1 min

*FS @ 30X1; 4 x 5

**FS @ 20X1; 4 x 2.2 reps (re-rack in between)

A2. Wtd SL Sorenson Hold; 4 x :15-:20 per side; Rest 90-120 sec

*Staggered Stance Barbell RDL; 4 x 6 per side

**Clean Pull from Deficit; 4 x 3 reps

+

8 Min AMRAP:

400m Sandbag Carry (Mod to tough)

40 Russian KBS (Tough) / **20 HPC 165/115 minimum

Max Wall Balls (20/14) in remaining time

Solana Beach Saturday

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3 Sets:

16 Back-Rack Step-Ups + 16 Alt Arm DB Presses / */**5 PC + Jerk (Tough, not TnG)

1 Length Hand-Over Hand Vertical Rope Pull / *3 Rope Climbs (**First 1-2 Legless)

*Rest 2:00

+

16 Min EMOM:

-8 BackSquats / *5 BS / *1.1.1 Snatch

-40 sec Bike/Row/Ski

-8-10 Hinge Ring Rows Max Burpees in 40 Sec / *3-5 Supine Strict Pullups + Max Burpees in 40 Sec / **8 Burpees + Max Bar Muscle-Ups in Remaining

-40 sec Bike/Row/Ski

Training Friday

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A1. 10 Ring Swings + 6-8 Box Shoot Thrus

*1-2 Min Ring Thing Practice

**1-2 Min Ring Muscle-Up Practice x 3

A2.  Dip Support Hold 3 x 25-35 sec

*Handstand Hold 3 x 25-35 sec

**Cartwheel Into 2 Sec HS Hold 3 x 8-10 Alternating Reps

A3.  DeadBug 3 x 5-6 Per Side

** Strict Bar-Pullover- 3 x 2-4

+

Every 3-4 Min x 3-4 sets

4 No-Pushup Burpees (**6 w/ BJ)

1 Length Sled Push

4 No-Pushup Burpees (*6 w/ BJ)

1 Length Sled Push

Cardiff Thursday

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STRATUM Conditioning:

Alternate between A & B for a total of 10 rounds (5 of each)  every 3 min:

A) 400m Run – 30m moderate sled push or carry weather dependent

B) 500m Row – 6 Sandbag Ground to Shoulder

 

STRATUM Fitness:

A.  Every 1:15 x 6

3-5 Banded Deadlifts (Mod-Heavy/Fast)

B1.  45 Sec SandBug Hug n’ Hold x 3

*/**5 SandBag-Over Racked BB (105/70 minimum)

B2.  Goblet CrossUnder Lunge- 3 x 14 alternating

C1.  100 Meter Farmer’s Carry x 2 (heavy)

C2.  30-60 Sec Side-Plank Per Side x 2

 

STRATUM Strength:

A. 8 Tough DB Snatches + 15m Tough Sled Push; Rest 90 sec x 4

*Power Snatch + Hang Power Snatch + 3 OHS; Rest 90 sec x 4

**Squat Snatch; 2-2-1-1-1; Rest 90 sec (treat 2s like a cluster)

B1. DB Lateral Step Up; 3 x 8-10 per leg

**Barbell Step Up; 3 x 6-8 per leg

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

*/**Snatch Grip BTN Push Press; 3 x 6-8 reps

C1. Swiss Ball Hamstring Curl; 2-3 x 12-15 reps (can use foam roller as well)

**Glute Hamstring Raise @ controlled tempo; 2-3 x 8-12 reps

C2. Side Plank; 2-3 x :30-:40 per side

*Side Plank Clamshell; 2-3 x :30 per side

**Star Side Plank; 2-3 x :30 per side

Workout Wednesday

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EMOM x 6:

-6-8 BTN Push Press / **8-10 Double DB Push Presses  

EMOM x 6:

-6 BB Pendlay Rows / **3 Ice-Cream Makers

EMOM x 6:

-20 Sec Renegade Pushups / *5 Dips / **4-7 Ring Dips

EMOM x 6:
2 Neg Ring Pullups *5-10 Kipping Pullups**2-5 Bar Muscle-Ups

**No Rest Between EMOMs**

+

6 Rnds:

1 Suicide

10 MB Situps to Wall or partner / **8 Parallette Shoot-Thrus