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San Diego Friday

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10 Min For Quality:

5 Kussacks Per Side (WtD if Possible)

BB Windshield Wipers (Light) /*/**6-8 Strict Toes2Bar (Feet Alternating Outside Hands)

5 Per Side DB Overhead Standing→ Kneeling→ Standing / **5 DB SA OH Squat per side

2-3 Attempts Rope Climb Practice (Prac opp. Foot if proficient)

*Add play/skill elements if desired

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2:30 AMRAP:

Run 1 Super Suicide- Buy In

5 Burpee Step-Ups / */**5 Burpee Parkour Shoot-Thrus (same exercise as last Thurs, New Name)

30 Single Unders/ 20 Double Unders

*Rest :30

2:30 AMRAP:

10 Alt Arm KBS / */**5 KB Snatches Per Side

10 Air Squats

**(only) 2 Bar Muscle-Ups

50 Meter Shuttle Run

:Rest :90

x 3

North County 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 – 7-10 burpee box step ups (*\** burpee box jump overs) (no later than the 45 second marker)

B) 500m Row – 2 Sandbag Ground to Shoulder ( alternate shoulder) + 4 sandbag squats

 

STRATUM Fitness:

A.  2 Sets:

20 Sec SL Sorensen Hold Per Side/ */** 15-25 Sec Barbell at top of Deadlift Hold (100%-120% max)–Pull from blocks/Risers; (275/145 minimum, You’ll surprise yourself)

10 Alt Feet MB Chest Passes As Hard As Possible

30 Meter  Bear Crawl

400 Meter Run

*Rest :90

B.  2 Sets:

Accum. 20-40 Sec Dip Support Hold /* 20-40 Sec Alternating Hand Release Dip Support Hold /**6-8.6-8 Parallell Bar Swings (Boxes and Dumbbells)

20 Walking KB Deadlifts

500/400 Meter Row/Bike/Ski

*Rest :90

C.  2 Sets Brachiation work:

6-8.6-8 Ring Swing (Rest :15 B/t) /*10-20 sec.10-20 sec switch grip hang (pronated to supinated and back)/ **Ape swing (figure-8) 4-6 per side (Very advanced)

20-30 Sec hollow Rocks

20/16 Cal Bike/Row/Ski

*Rest :90

 

STRATUM Strength:

A. 5 Deadlifts (Sumo or Conventional) + 3 Heiden Jumps per side; Rest 90 sec x 4-6 sets

*Power Clean + Front Squat + Hang Squat Clean + Front Squat; Rest 90 sec x 4-6 sets

**1.1 Squat Clean @ 85% effort; Rest 90 sec and repeat until speeds drops off 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 – this will be last week of the doubles then we will drop to heavier singles)

B. Sandbag Hug N’ Squat; 3 x 10-12 tough reps; Rest 90 sec

*/**Front Squat @ 30X1; 6-5-4; Rest 90 sec

C1. Single Arm DB Bench Press @ 31X1; 3 x 8-10 per arm

*/**DB Bench Press @ 31X1; 3 x 6-8 tough reps

C2. Chest Supported BB Row @ 31X1; 3 x 8-10 reps

D. Banded OH Paloff Walk; 3 x 3 steps out + 3 steps in; R.A.N. (Time permitting)

Carmel Valley Wednesday

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A.  Emom x 12:

-2-3 parallette push-up negatives @ 35A5 / *6-10 push-ups on barbell in rack /**4-8 ring push-ups @ 21X1

-12 SA Bent Over Rows (Alt each set)/ *3-5 ring hang to inversions/** 2 Ring Tucked Front Lever Negatives

B1. 8 SA Arnold Press Per Side @ 21X2/ */**8 BTN BB Push Press @ 20X2

B2. Banded Pull-up Variation (unorthodox) 3 x 6-9 /* Bent-Over Bb Row- 3 x 10-12

C1. Banded OH Paloff Press- 3 sets x 2-3 steps out + 3 steps in

C2. Kb/db Halo- 2-3 x 5 per side

Cardiff Tuesday

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STRATUM Conditioning:

For Time:

-800 m run

-21 Russian Kb swings

-21 push ups ( banded ok keep midline and form use band if needed) (*\** ring push ups)

-50 m SB hug n carry + 5 squats

-600 m hill run

-15 Russian Kb swings

-15 ring rows (*\**pull ups)

– 50 m SB hug n carry + 5 squats

– 800 m run

– 9 Russian Kb swings

-9 push ups ( *\** ring push ups)

– 50m hug n carry + 5 squats

-600m hill run

 

STRATUM Fitness:

A.  Every 3:30 x 3 Sets:

12 Double DB Deadlifts to Risers

*3 Hang Power-Cleans + 7 Deadlifts (pre-req = 275/185 Deadlift Max)

**3 TnG Power Clean and Jerks (225/145 HPC for 1 Pre-Req)

12-20 Sec Bike Sprint

B.  Every 6 Min Complete:

Row/Bike/Ski 2 Min

40 Single Unders / */**15 Box-Jumps (24/20″)

12 Double DB Front-Rack Squats / */**12 Hang Squat Cleans (Mod)

 

STRATUM Strength:

A. 6-8 RDL @ 30X0 w/ band around hips to challenge hip extension (back facing rig); Rest 90 sec x 4-6 sets

*3-5 Hang Power Snatches; Rest 90 sec x 4-6 sets

**1.1 Power Snatch @ 85% effort; Rest 90 sec and repeat until speeds drops off 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 – this will be last week of the doubles then we will drop to heavier singles)

B1. Bilateral Elevated DB Split Squat @ 31X1; 3 x 6-8 per leg

**Barbell Back-Rack

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

*Barbell Z-Press @ 31X1; 3 x 6-8 reps

**Barbell Shoulder Press; Build to tough 5 reps

+

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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Every 2 Min x 5-6 sets:

6 FrontSquats @ 20X0 / *4 (165/115+) / **1 Snatch Balance + 3 OHS @ 31X1

B1. 3 Sets:

24 Sandbag Zercher Lunges /*/**18 Alt Lunges–>WallBall; Rest :45

B2. 9 / */**6 SA DB Power Clean & Push Press Per Side

*Rest 90 sec

 For Time:

Run Bottom of Hill and Up

20 Burpees/ */**with Box Jump

1 Lap SandBag Hug n’ Carry (challenging)

Wod Friday

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10 Min For Quality:

6 Bulgarian Split Squats→ SA MB Press at bottom

6-8 Toes Thru Rings /**2 Bar Pullovers

15 meter Straight Arm + Straight Leg Bear Crawl

8 Shoot-Thrus

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1:40 AMRAP:

25-25-50-50m Shuttle Run

15 KBS/ 9 Power-Clean and Jerks (Light/unbroken)

*Rest 20 Sec

1:40 AMRAP:

30 Single-Unders / * 20 Double Unders

4 Cal Ski / */5 Pullups/ 2 Bar MU

*Rest 20 Sec

1:40 AMRAP:

8/6 Cal Bike

10 Air Squats

5 burpees

*Rest 2 Min x 3

Train Thursday

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Stratum Conditioning:

Baseline testing

3-4 x 1000 meter row/ski or 3-4 x 800 meter  run

*Rest 4:00 between rounds

**Track set times and consistency, looking to establish a baseline for this distance, that is repeatable- we will use this as a reference in future classes to improve pacing.

Rest as needed to full recovery

—At a sustainable pace Complete 2 rounds–

Run twice around building with lateral shuffle on the long sides

2 length bear crawl

Bike 2 Min

16 walking lunges

50 m suitcase carry

 

Stratum Fitness:

A.  2 Sets:

15-25 Sec Barbell Back Rack Support Hold (100-120% BS Max

25 KBS (Tough)/ *12 KB Snatches Per Side

400 Meter Run

*Rest :90

B.  2 Sets:

45 Sec CrabWalk (Try to pinch other crabs)/ * 25-50 Sec HS against Wall practicing removing heels from wall/**20 Freestanding HS Shoulder Touches

8 Burpee Step-Ups / *8 Burpee + Climb Over Band in Rack (Like we assist for pushups) @ Thigh to chest height using pullup bar.

20/16 Cal Row/Bike/Ski

Rest :90

C.  2 Sets Brachiation work:

10-20 sec. 10-20 sec Lateral Bar Climb (Rest :15 B/t) /*10-20 sec.10-20 sec switch grip hang (pronated to supinated and back)/ **Ape swing (figure-8) 4-6 per side (Very advanced)

14 Tuck Ups /*/**V-Ups

20/16 Cal Bike/Row/Ski

*Rest :90

 

STRATUM Strength:

A. 5 Deadlifts (Sumo or Conventional) + 3 High Box Jumps or Broad Jumps; Rest 90 sec x 4-6 sets

*2 Hang Power Cleans + 2 Hang Squat Cleans + 2 Front Squats; Rest 90 sec x 4-6 sets

**1.1 Squat Clean @ 85% effort; Rest 90 sec and repeat until speeds drops off 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)

B. Sandbag Hug N’ Squat; 3 x 12-15 reps; Rest 90 sec

*/**Front Squat @ 30X1; 3 x 6 reps; Rest 90 sec

C1. Single Arm DB Bench Press @ 30X1; 3 x 10-12 per arm

C2. Chest Supported BB Row @ 30X1; 3 x 10-12 reps

D. Banded OH Paloff Walk; 3 x 3 steps out + 3 steps in; R.A.N. (Time permitting)

North County Wednesday

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EMOM x 12:

– 14 Landmine Strict Presses (Alt arms each set/*2 Strict Presses @ 31X6 /**3-3-2-2-1-1 Jerk Variation of preference (Build as you go; 185/105 x 3 pre-req)

–1-2 per side of Pullup Variation of choice (must be untraditional and uneven grip)– negative→ concentric→ weighted); Cannot do same version as last week.

B1.  Max Set Deficit Pushups (-2) — Band if needed & weight vest if 20+ expected x 3 sets

B2.  DB Chainsaw Row (https://www.youtube.com/watch?v=hgzp4ycYOBs)- 3 x 8 per side

C1. MedBall/SandBag Lift From outside of Foot Rainbow Over head to Opposite foot- 2-3 x 5-6 per side (light)

C2.  Lunged WIndmill 2 x 8 per side/ */** Bent Press 2 x 8 per side