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San Diego Wednesday

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2 Rounds:

6 SA DB Cleans / **DB Snatches

6 SA DB Front-Rack Squats / **SA DB Overhead Squats

12 SA DB Front-Rack Alternating Walking Lunges / **DB Oerhead Lunges

Run 1 Lap

*Rest :60 After 2 Rounds x 3 Sets (6 total rounds)

*Complete Full rounds with same Arm and alternate each round

*Select Weight that allows you to go unbroken

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2-3 Rounds For Quality:

-5x 1 tuck-up + 1 straddle tuck-up / *V-Up

-6 Pigeon 180s

-8 ATYTs

-5 Kussacks Per Side

Encinitas Tuesday

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Stratum Conditioning:

5 rounds, each round for time.  Track and record time per round

18/15 cal bike/ row

200 m sandbag run

40 m bear crawl

*Rest 2:00 b/t rounds

 

Stratum Fitness:

A.  3 Sets:

Buy-In- 3 SandBag Cleans Over Shoulder + 30 meter Hug n’ Carry

————————-

Immediately into 2 rounds:

6 Burpees→ Under-Band Below waist height in J-Cups laterally (*Band contact = norep)

Run 1 Suicide

*Rest :90

  B.  3 Sets:

Buy-In- 5 SandBag Hug n’ Squats (Challenging)

————————–

Immediately into Into 2 Rounds:

12 MB Push Tosses

15/10 Cal Bike/Row/Ski

*Rest :90

 

Stratum Strength:

A. 4-6 Back Squats @ 30X0; Rest 90 sec x 4-6 sets

*3 Position Power Snatch (speak with a coach to figure out which 3 positions you should choose); Rest 90 sec x 4-6 sets

**1 Power Snatch @ 90% effort; Rest 60 sec and repeat until speeds slows down or mechanics compensate (try to do 1 more set than last week at same weight or increase weight just slightly and do as many as possible)

B1. DB Step Up; 3 x 8-10 per leg; Rest 60-90 sec

**(B.) Back Squat; 5 reps @ 80-85% effort; Rest 90 sec and repeat until speed slows down or mechanics compensate (try to do 1 more set than last week at same weight or increase weight just slightly and do as many as possible)

B2. Rotational Landmine Press; 3 x 8-10 per arm; Rest 60-90 sec

**(C.) Barbell Strict Press; 5 reps x 3-5 sets (increase weight 2.5-5lbs from last week – same weight across); Rest 90-120 sec

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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.)

Workout Monday

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A.  3 Sets:

12 Double BB Landmine Press /*12 Double DB Push Press @ 21X2 /**Max Reps Strict HSPU + 2-4 Kipping HSPU

———Rest :30—–

10 Hinge Ring-Rows / 7-10 Kipping Pullups / **10-12 C2B / *** Max reps quality Bar MU (If < 3 then perform 8 C2B after)

——-Rest :30——-

75 Meter Double KB Front-Rack Carry

—–Rest :90-2:00—-

B.  3 Sets:

5 Parallette Pushup Negatives @ 33A3 / *Max Pushups on BB @ 3030 (in Weight Vest if more than 10

——:Rest :30

7 Double DB Bent-Over Rows–>5 Double DB Hang Power Cleans w/ slow eccentric

——-Rest :30——

30 Sec Crab Walk

30 Second HEAVY Farmer’s Carry

—–Rest :90-2:00—

Cardiff Friday

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A. Every :90 x 5 sets:

6 Sumo Deadlifts– Tough, but perfect 😉

B. Every :90 x 5 sets: 6 Double KB Front-Rack Squats @ 3120

C. 3 Sets for Quality:

40 Meter Reverse Sled Drag (Tough)

20 Sec SA Plank per side*/**SA Ring Plank

16 Double KB Walking Deadlifts

10 Supine MB Floor to Knee with Straight Arm

Del Mar Thursday

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STRATUM Conditioning:

AMRAP 24

  • 25/20 cal Row/bike/run 400
  • 18 wall balls
  • 15 Burpees ( *\**burpee box jump overs)
  • 12 vups (*knees to elbows)( **TTB)
  • 9 ring rows (*strict banded pu)(**kipping pull ups) no banded kipping, if unsure consult with coach. Ring rows can be tough if properly positioned.

 

STRATUM Fitness:

Complete 1 Set Every 4:00 x 3–

6 No-Pushup Burpees AFAP/ **With Box-Jump

15 HEAVY Rus KBS

15 Meter Sled Push (mod, fast)

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Complete 1 Set Every 7 Min:

12 Burpee Step-Ups / */**12 Burpee Parkour Shoot Thrus

1 Lap SB Carry (Anyhow- Light-mod)

8 per side DB Hang Snatches /*/**From Floor

 

STRATUM Strength:

A. 5 Farmers Handle Deadlifts + 3 Box Jumps from seated; Rest 90 sec x 4-6 sets

*Pause Power Clean (below knee) + Hang Power Clean (above knee) + 3 Front Squats; Rest 90 sec x 4-6 sets

**1 Squat Clean & Jerk @ 90% effort; Rest 60 sec and repeat until speeds drops off or mechanics compensate

B1. Double KB Front Squat @ 30X0; 3 x 10-12 reps; Rest 60-90 sec

**Double KB Front Rack RFESS @ 30X0; 3 x 8-10 per leg

B2. DB Low Incline Bench Press @ 30X0; 3 x 10-12 reps; Rest 60-90 sec

**DB Incline Bench Press @ 30X0; 3 x 8-10 tough reps

C. Single Arm DB Bent Over Row @ 30X2; 3 x 10-12 per arm; Rest 1 min between arms

San Diego Wednesday

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3 Sets:

*15 Double Landmine Presses/*5.4.3 Strict Press @ 21X1 From Ground /**2-4.2-4.2-4 Strict HSPU (Deficit if Pos)

*Rest :30

20 Goblet Reverse Lunges / */**20 SB Hug n’ Reverse Lunge

*Rest 2:00

3 Sets:

2-3 Uneven Grip Pullup Variation of choice (Neg, Ecc+Con,WtD) **Unenven Muscle-Up Var. of choice, Bar, rings, or combo)

*Make sure to keep symmetry in rep count

75 Single Unders/ */**40 Double Unders

2 Standing Neg Rope Climbs / *3 Rope Climbs / **1 Legless + 2 Rope Climbs

2 Min Bike (Mod)

*Rest :90

Workout Tuesday

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STRATUM Conditioning:

Last baseline testing day, let’s see how your times evolve from the shorter repeatable work to now the longer and repeatable work.  Let’s be patient and smart

3 x 2k row/ski

Rest 5:00- 6:00 between rounds

Or- 3 x 1.0 mile run

Rest 5:00- 6:00 between rounds

**Easy bike for 10 min upon completion.

 

STRATUM Fitness:

3 Sets:

Buy-In– 3 Hang-Power clean with 20-30 Second March in place in Front-Rack After 3rd */**Power Cleans + same scheme w/ marching (tough)

——————–

2 Rounds For Time:

8 V-Ups / 8 T2B

25-25-50-50 Meter Shuttle Run

*Rest 2-3 Min Between Sets

 3 Sets:

Buy-In– 3 Deadlifts with 10 Sec Hold at top of Each Rep

————————

2 Rounds For Time:

30 Meter Bear Crawl

12/9 Cal Bike/Row/Ski

*Rest 2-3 Min Between Sets

 

STRATUM Strength:

A. 4-6 Back Squats @ 30X0; Rest 90 sec x 4-6 sets

*3 Position Power Snatch (speak with a coach to figure out which 3 positions you should choose); Rest 90 sec x 4-6 sets

**1 Power Snatch @ 90% effort; Rest 60 sec and repeat until speeds slows down or mechanics compensate

B1. DB Russian Step Up; 3 x 6-8 per leg

**(B.) Back Squat; 5 reps @ 80-85% effort; Rest 90 sec and repeat until speed slows down or mechanics compensate

B2. Half Kneeling Landmine Press @ 31X1; 3 x 8-10 per arm

**(C.) Barbell Strict Press; 5 reps @ 85-90% of tough 5 from last week x 3-5 sets (same weight across); Rest 90 sec

+

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.)

Workout Saturday

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A.  Every 2 Min x 5-6 Sets Complete:

6-8 BackSquats @ 20X0 /*/**6 Tough Thrusters From Ground

B.  4 Rounds:

8 Bulgarian Split Squats per Leg /*10 Barbell Front-rack Reverse Lunges per Side

*Rest :30

12 SandBag power cleans (light to mod)/ 12 TnG Unbroken power Snatches (light-mod)

Rest :30

40 Meter Suitcase Carry Per Side

*Rest :60