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Del Mar Tuesday

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2 Sets:

15 Push Press (Light)

20 Walking Lunges

15/12 Cal Row

*Rest 1:30

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2 Sets:

20 KBS / 12 Hang Power Snatches (light)

30 Meter Bear Crawl

15/12 Cal Row

*Rest 1:30

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2 Sets:

12 Air Squats

100 Meter SandBag Run (Light)

12 Air Squats

100 Meter SandBag Run

*Rest 1:30

 

Stratum Strength:

A. 3 Hang Power Cleans + 6 Heiden Jumps Every 90 sec x 6-8 sets

**1 PC & Jerk (70-80% 1RM) + 1 Tall Box Jump (as high as possible)

B. Front Squat @ 30X1; 12-10-8; Rest 90-120 sec

*/**Select a weight at 50-60% 1RM and repeat sets of 10 reps until speed drops off; Rest 2 min between sets (should be in the range of 4-6 sets based off weight selection – if you did more sets than this last week select a heavier weight)

C1. DB Decline Bench Press (put 45lb plate under one end of flat bench) @ 31X1; 3 x 8-12 Reps

C2. Low Incline DB Bent Over Row (put 45lb plate under one end of flat bench) @ 31X1; 3 x 8-12 reps per arm

San Diego Monday

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A1. Front-Squat @ 21X1

8-8-6-6; Rest 1 Min

5-5-3-3

**Thruster 8-6-4-4; Rest 1 Min

A2.  WtD Hip Extension- 4 x 10-12; :90-2:00

*/**Double DB Stiff-Legged Muscle Clean (Deficit if Possible)

4 x 10-12; Rest :90-2:00

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2 Rounds:

3 Lengths Sled Push (Fast Grind) / */**12 Hang Squat Cleans (Mod-Heavy– prereq=155/105)

25/20 Cal Bike/Row/Ski **125 Double Unders

100 Meter Double KB Front-Rack Carry (Tough)

 

*Rest 2-3 Min

Stratum Saturday

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Stratum Group Training:

4 Sets:

6-8 Snatch Grip RDLs **6 SandBag-Over-Shoulders (135/100 Minimum)

—–Rest 30 Sec—–

4-6 Strict Supinated Pullups (Band If needed) /**4-6 Bar Muscle-Ups
75 Meter Double KB Front-Rack Carry

—–Rest 1 Min—–

15 meter Crab Walk

1 Lap Run

30 meter Bear Crawl

15/12 Cal Bike/Row/Ski

—–Rest 2 Min—–

Fitness Friday

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A1. Ring FLR Or 20 Sec Handstand and Headstand Hold

*1-2 Min kipping HSPU Practice

**10 Alternating Legs HS Kick-Ups with 2 sec Pause at top

A2.  DeadBug 3 x 5-6 Per Side

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

A3.  8 Beulers Per Side x 3

**8 Bar-Hanging Windshield Wipers

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4 Rounds For Time:

20 Goblet Walking Lunges /*15 Meter Sled Push (Challenging March) / **10 Bulgarian Split Squats in Weight Vest WallBalls Per Side

10 Burpees / *Burpee BJ / ** In Weight Vest

Del Mar Thursday

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Stratum Conditioning:

For Time:

  • 800m Row/Ski
  • 75 m KB Farmer Carry  (heavy)
  • 30 Box Jumps (24”/20”)
  • 15 V-ups (*Knee Tucks) (*/**T2B)
  • 800 m Run
  • 75m KB Farmers Carry ( heavy)
  • 30 Alt DB Snatches ( moderate)
  • 15 V- ups (*Knee Tucks)(**T2B)
  • 800m Row/ski
  • 75m KB Farmers Carry (heavy)
  • 30 m Sled push ( moderate)
  • 15 V–ups (*Knee Tucks)(**T2B)

 

Stratum Group Training:

A.  Deadlift (With farmer’s handles if available) @ 21X1- 12-10-8-6

*Power-Clean- 4 x 1.1.1.1

**1 Power Snatch- 4 x 1.1.1.1 (R :15)

—-Rest As Needed Between Sets—-

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4 Sets:

6-8 BackSquats (Mod-Challenging) / **5 Hang Squat Cleans (155/ 115 Minimum

25-25-50-50 meter Shuttle-Run

*Rest :90

 

Stratum Strength:

A. Every 90 sec x 6 sets:

8 Hang DB Snatches – 1 side per set

*2 Hang Power Snatches + 2 OHS

**1 Squat Snatch (building to tough single)

B1. DB Bulgarian Split Squat @ 31X1; 3 x 6 per leg

**Barbell Back Rack BSS

B2. Negative Pull Up @ 50A2; 3 x 1.1.1.1

*Strict Pull Up @ 31X2; 3 x 2.2.2

**Wtd Pull Up @ 31X2; 3 x 2.2.2

C1. Back Ext w/ Rotation L & R at top; 2-3 x 6-8 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

San Diego Wednesday

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6 Min EMOM:

-5-7 DB Supinated Pushups / *3-5 Dips / **3 WtD Dips

6 Min EMOM:

-10 SA Bent-Over Rows (Alt Arms Each Minute) / *8 SA Ring Rows (Alt Arms Each Minute / **1-2 Ring Pullups → Elbows together in front into scap retraction with elbows wide

6 Min EMOM:

-8 DB SA Push Press (Alt Arms Each Minute)– All Groups

6 Min EMOM:

-12-24 Sec Of Bar Hang Alt Hand Lifts / *5-8 Kipping Pullups / ** 6-10 Kipping C2B Muscle-Ups

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6 Rnds For Time:

100 Meter SandBag Carry (Light)

16 AbMat Situps / *20 Situps / *12 WtD Situps

Solana Beach Tuesday

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Stratum Conditioning:

3 Sets of each of the following:

Row 500
15 kb swings

20 Double DB Walking Lunges (Light)

—–Rest 2:00—–

Run 400

15 Air Squats / *Wall balls 

30m mod. sled push 

—–Rest 2:00—–

 

Stratum Group Training:

A. 3 Sets:

5-8 Tough SandBag Hug N’ Squats

—–Rest :30—–

8-10 Box Shoot Throughs

*10-15 Toes Thru Rings

** 4-6/1.1 Ring Muscle-Ups x 3

—–Rest :90—–

B. 3 Sets:

40 meter Belted Sled Drag (steady mod-speed grind)

—–Rest :60—–

30 Sec Suitcase Hold Per Side (Tough)

—–Rest :60—–

C. 2 Sets:

10 Double DB Single Leg RDL with wall assistance

40 Sec Low & Slow Bear Crawl

*Rest as Needed

 

Stratum Strength:

A. 3 Hang Power Cleans + 2 Tall Box Jumps Every 90 sec x 6-8 sets

**1 PC & Jerk + 1 Tall Box Jump (AHAP)

B. Front Squat @ 30X1; 3 x 10 reps; Rest 90-120 sec

*/**Select a weight at 50-60% 1RM and repeat sets of 10 reps until 1 set from failure and speed drops off; Rest 2 min between sets

C1. DB Decline Bench Press (put 45lb plate under one end of flat bench) @ 31X1; 3 x 8-12 Reps

*/**60 Degree Incline Press (1 notch up from usual incline position) @ 31X1; 12-10-8

C2. Low Incline (45lb plate under one end of flat bench) DB Bent Over Row @ 31X1; 3 x 8-12 reps per arm

Workout Monday

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Stratum Group Training:

12 Min EMOM

  • 10 Double KB Deadlifts (Mod) / *12 Double KB Swing (Tough) / **3 TnG Snatches (125/75 Pre-Requisite)
  • 40 Sec Run-in-place Single Unders / Run-In-Place Double Unders, Just kidding, but that would be funny right?
  • 40 Sec Burpee Box-Climbs (40-48”)

—–Rest 2 Min—–

35 Seconds to Perform:

3 Lengths Sled Push + Max Cal In Remainder

*Rest As Needed x 2 (1st set at 85-90%)

—–Rest 3 Min—–

12 Min EMOM:

  • 9-12 Thrusters (45-75/35-65)
  • 40 Sec Row
  • 4 Burpees + Max 10 Meter Lat. Shuttle Run In 40 Sec

Workout Saturday

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In team of 4-6

Team must perform 1 length Hand-over-Hand Sled/Rope Pull + 1 Sled Push to end of rope (25/0)

x 4-6 per person, relay style.

—Compete against relative time of other team—-

B1.  Staggered Stance Goodmorning

2-4 x 6 per side

B2.  Farmer’s Handle Suitcase Hold

2-4 x 30 Sec Per Side / **10-20 Sec Single Arm Ring Hang Per Side x 2-4

*Coaches note- May start groups at either A or B depending on class size

5 Rounds For Time:

100 Meter Run

10 Thrusters (45/35) **75/55

100 Meter Run

10 Medball Weighted Situps→ Toss / *8 Toes-2-Bar **5/3 Bar Muscle Ups

Solana Beach Friday

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  A.  DB Supinated Bench Press

12-10-8-8; Rest 2 Min
*Reverse Grip or slingshot Bench Press w/ pause at chest

8-7-6-5; Rest 2 Min

**Establish The Following:

1RM WtD Dip

1 Set Max Strict HSPU

1 Set Max Ring Muscle Ups

B1.  Lateral Plank Walk 3 x 30 Sec

*HandStand Hold- Accumulate 30sec x 3

**SA HS Hold 3 x 7-12 sec per side

B2.  20 SandBag Zercher walking lunges x 3

*20 Alt Plyo Lunges with 10% bodyweight in DB in each hand

**12 Bulgarian Split Squat WallBalls with weight vest per side x 3

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2 Rounds For Time:

1 Super Suicide

12 Burpees (w/ BJ Over)

 

Induction Teens Training:

A1. Back Squat @ 30X1; 8-7-6

A2. Hinge Ring Row; 3 x 6-8 reps

**AMRAP Strict Ring Pull Ups or 2-3 Ring MU

B. Rotational Med Ball Side Throws; 3 x 6-8 per side

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For Time:

21-15-9

Hang Power Cleans (Mod)

DB Push Press (Mod)

Row (Cal)