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Del Mar Thursday

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STRATUM Conditioning

0:00- 10:00:
1 Mile Run

10  Burpee Box Step-Up and Overs (*/**Jump)
Max DB Hang Power Clean + Push Press

10:00-13:00: Rest

13:00-20:00:
800 Meter Run

8 Burpee Box Step-Up and Overs (*/**Jump)
Max Alternating Arm DB Snatches (Mod-Challenging)
Rest

23:00-27:00:
400 Meter Run
Max Thrusters (45/35)

 

STRATUM Group Training:

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

*2 Power Cleans + 2 Hang Power Cleans + 4 Deadlifts x 4 sets

**1 Power Clean + 1 Squat Clean + 1 Hang Squat + 2 Front-Squats

—-Rest As Needed Between All Options & Sets—-

+

4 Sets:

25/18 Cal Bike/Row/ Ski

16 WtD Back Extensions

*75 Meter SandBag Zercher Carry

**12 Alternating DB Snatches (Must be 60/35+ to qualify)

*Rest :90

 

STRATUM Strength:

A. Every 90 sec x 6 sets:

6 KB Snatches + 6 KB Clean & Presses – 1 side per set

*3 Hang Power Snatches

**1 Power Snatch + 1 Hang Squat Snatch

B1. DB Bulgarian Split Squat; 3 x 6-8 per leg

**Barbell Back Rack BSS

B2. Pull Up (Neg, Strict, Wtd); 3 x 2-4 reps

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

**Wtd

C2. Single Leg Hip Thrust @ 30X2; 2-3 x 8-10 per side

Training Wednesday

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12 Min EMOM:

  • 10 x 10 meter Lateral Shuttle Run
  • 15 Air Squats / */**15-20 WallBalls
  • Row 40 Sec

—–Rest 2 Min—–

8 Min EMOM:

  • 30 Meter Sled Sprint (Mod but not a grind)
  • Rest
  • 10-12 Sec Bike Sprint
  • Rest

—–Rest 2 Min—–

12 Min EMOM:

  • 15 KBS / *12 Hang Power Snatches (Light) / **5 TnG Power Snatches (Mod- 105/75 Minimum)
  • 40 Sec Bike
  • 40 Sec Situps / V-Ups

 

Induction Teens Training:

A. Alternate Every 90 sec x 2 sets each:

-15 Skater Plyos

-5 Tall Box Jumps

-15 sec Bike Sprint

-25-25-25 Shuttle Sprint

+

3 Rounds For Time:

200m Light SB Run

20 Wall Balls

20 KB Deadlifts (**10 TnG DL)

Workout Tuesday

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STRATUM  StrengthEMOM x 8-10 sets:

3 Hang Power Cleans

*2 Hang Squat Cleans

**1 Clean & Jerk (mod-smooth reps)Front Squat @ 30X1; 6-5-4

*/**Front Squat @ 21X1; 5-4-3

C1. DB Decline Bench Press (put 45lb plate under one end of flat bench) @ 31X1; 3 x 8-10 Reps

*/**CGBP @ 31X1; 3 x 5 reps

C2. Supinated DB SA Bent Over Row @ 31X2; 3 x 6-8 per arm

*/**Supinated Pendlay Row @ 31X1; 3 x 6-8 reps

Conditioning:

3 Rounds for Quality

5-7 Pushups (*/** decline, ring weighted)

5-7 Strict Pull-ups

10 ALT DB Strict Presses
5 DB Bent Over Rows (each arm)
R.A.N

——–

100 Calorie Bike – HARD-

Rest As Needed

——–

3 Rounds for Quality

5-7 Pushups (*/** decline, ring weighted)

5 Strict Pull-ups

10 ALT DB Strict Presses
5 DB Bent Over Rows (each arm)

**Keep it strict- work on quality and strict control

STRATUM Group Training:

12 Min EMOM:

-20 Second Renegade / *4-7 Ring Pushup @ 21X1 w/ turnout / **4-7 Ring Dips @ 21X1 w/ turnout

-1 Mixed Grip Negative Pullup Per Side / *2-3 Rope Pullups Per Side / **1-2 Legless Rope Climbs From Seated

12 Min EMOM:

-5-6 Seated Arnold Presses / *5-6 Behind The Neck Strict Presses / **3-5 Deficit Kipping Parallette HSPU

-5 Rope Rows Per Side/ *2 Front-Lever Negatives / **2x 5 Second Front-Lever Negative Holds

2 Rounds For Time:

60 Meter Bear Crawl
1 Lap Suitcase Carry (Switch Hands at Half)

400 Meter Run

San Diego Monday

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3 Sets:

BackSquat @ 21X1; 8-7-6 

*/** 5-4-3 @ 32X1

—Rest 30 Sec—

20 Meter SA Reverse Sled Drag Per Side

—Rest 90 Sec—

3 Sets:

18 Corner Wipers Per Side

**8-12 Alternating Bar Hanging Windshield Wipers

—Rest 30 Sec—

8 SL DB/KB RDLS

—Rest 60 Sec—

2 Sets:

8 SA KB Front-Rack Squats Per Side @ 2020

*/**15-30 Meter FLR Crawl

60 Second Jump-Rope Practice

*Rest :60-:90

 

Induction Teens Training:

A. 3 Sets:

16 Alternating Arms KB Swing (**8 KB Snatches per side)

50m Forward Tire Drag

*Rest 2:00

B. 3 Sets:

30m Bear Crawl

50m Reverse Tire Drag

75m Farmers Carry

*Rest 2:00

C. 2 Sets:

20 DB Floor Wipers

Run 400m

*Rest 2:00

Workout Saturday

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  1. 1 Seated Hand-Over-Hand Rope Sled Pull + 10 SA Bent-over-rows per side

*1 Min Max Rope Climbs; Rest 2 Min x 4

**1 Min Max Rope Climbs (First 1-2 must be legless); Rest 2 Min x 4

B1.  4 x (5 Double KB DL + 15 Meter Farmer’s Carry (Heavy)) x 3 Sets; Rest 1 Min

B2.  12 Barbell Thrusters; Rest 1 Min

Or

*5 Power Cleans + 5 Squat Cleans For Time (155/105 Minimum)

**10 Power Snatches For Time (135/85 minimum)

; Rest 2:30 x 3

+

Pick One Time Trial:

500 Meter Row

3 Min Bike

500 Min Ski

Del Mar Friday

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 A.  10 Alt Arm DB Push Press Per Side

*12-10-8-6 Push Press

**2 Push Press +  3 Push Jerk (2 Sec Pause Over Head every rep)

—Rest 2 Min Between Sets—

B1.  20-25 Sec DB Semi-Supinated Single Arm Plank Hold Per Side x 3

 **15-20 Sec SA Ring FLR Per Side x 3

B2.  12 Barbell Back Rack Reverse Lunges Per Side

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

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

+

2 Rounds For Time:

24 Alt Arm Russian KBS // */** 15 KB Snatches Per Side

14 x (10 meter lateral shuttle run + 1 No-Pushup Burpee– 7 per side)

 

Induction Teens Training:

A1. Sumo Deadlift; 8-7-6

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

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

A3. Rotational Med Ball Side Throws; 3 x 6-8 per side

+

For Time:

21-15-9

Alternating DB Snatches (Mod to tough)

Burpees

North County Thursday

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STRATUM Conditioning:

5 Rounds for time:

750m Row
25 Air Squats
10 Burpees onto a 25# or 35# plate
1 Super Suicide

—2 minute rest after each round—

 

STRATUM Group Training:

A.  Front-Squat @ 21X1- 8-6-6-4 (8 SL DB RDL per side Between Sets)

*2 Hang Squat Cleans + 3 FS (4 sets)

**1 Squat Clean + 1 Power Clean + 2 HPC + 2 FS

(TnG Unbroken x 4 sets)

R.A.N.

+

4 Sets:

400 Meter Run

100 Meter SandBag Hug N’ Carry (Tough) // **6 SandBag 2 Over Shoulder (Tough)

*Rest :90

 

STRATUM Strength:

A. Every 90 sec x 6 sets:

5 DB Hang Snatches + 5 DB Hang Clean & Press – 1 side per set

*4 Hang Power Snatches

**2 Hang Squat Snatches

B1. DB Bulgarian Split Squat; 3 x 6-8 per leg

**Barbell Back Rack BSS

B2. Ring Pull Up (Neg, Strict, Wtd); 3 x 3-4 reps

C1. Side Plank; 3 x :30-:40 per side

**Strict Corner Wiper; 3 x 20 alternating reps

C2. Prone Chest on Bench Straddle; 3 x :20-:30 hold

Training Wednesday

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A. 8 Min AMRAP:

12 Burpee Step-Ups

50 Single Unders

15/12 Cal Row

+

B.  10 No-Pushup Burpees (**12 w/ Lateral Jump Over Parallette + 100 Meter Sprint

*Rest 2 Min

20 Sec Bike Sprint

*Rest 2 Min

10 No-Pushup Burpees (**12 w/ Lateral Jump Over Parallette + 100 Meter Sprint

+

C.  8 Min AMRAP:

100 Meter Run

8/6 Cal Bike

12  Tuck-Ups // *7 Toes2 Bar / 2-3 Muscle Ups (something you can do unbroken)

 

Induction Teens Training:

A. Alternate Every 90 sec x 2 sets each:

-15 Skater Plyos

-5 Tall Box Jumps

-20 sec Row or Ski Sprint

-25-25-25 Shuttle Sprint (Forwards – Backwards – Forwards)

+

3 Rounds For Time:

Run 400m

20 Russian KBS (**10 Hang Power Cleans)

20m Light to Moderate Sled Push

Workout Tuesday

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STRATUM Conditioning:

25/20 cal bike then immediately into……….

  • Tabata squats (*\** bottom to top Tabata squats)
  • Rest 1:00-2:00 min

 

  • Tabata push ups
  • Rest 1:00-2:00 min

 

  • Tabata Deadlifts(155/125) (135/95)(95/65)
  • Then immediately into 20/15 cal bike

 

STRATUM Group Training:

A.  12 Min EMOM:

-8-10 DB Z-Presses // **3-5 Strict HSPU (Deficit if possible)

-1 Length Double Ring Sled Row // **3-5 Bar Muscle-Ups

B.  12 Min EMOM:

-20 Sec Max DB Neutral Grip Pushups // *6-10 Dynamic Pushups to Plates

-Supinated Bar Rows (Like RR but with Bar in rack) // *8-10 Feet Elevated Double Rope Rows // **2-3 Ring Pullups → Elbows together in front into scap retraction with elbows wide (False-Grip = Bonus)

+

For Time:

30 Meter Crab Walk

100/75 Cal Bike/Row/SKi

30 Meter Crab Walk

400 Meter Farmer’s Carry

30 Meter Crab Walk

200 Single Unders //**100 Double Unders

 

Stratum Strength:

A. EMOM x 8-10 sets:

3 Hang Power Cleans

*1 Power Clean + 1 Hang Squat Clean

**1 Hang Squat Clean & Jerk (mod-smooth reps

B. Front Squat @ 30X1; 3 x 5 reps

C1. DB Bench Press @ 31X1; 3 x 8-10 Reps

*/**CGBP @ 31X1; 3 x 6 reps

C2. Supinated DB SA Bent Over Row @ 31X2; 3 x 8-10 per arm

Solana Beach Monday

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3 Sets:

12-10-8 Sumo Deadlift @ 21X1

*/**8-6-4

—Rest 30 Sec—

40 Meter Reverse Sled Drag

—Rest 90 Sec—

3 Sets:

10 Alternating MedBall Rotational Side Throws

—Rest 30 Sec—

10 DB WtD Step-Ups Per Side / *Barbell Back-Rack

—Rest 60 Sec—

2 Sets:

8 SA DB WtD Situps Per Side

10 SA KB Deadlifts Per Side

60 Sec Jump-Rope Practice

—Rest 60-90 Sec—

 

Induction Teens Training:

A1. 5 SA Russian KBS + 20m SA KB Front Rack Carry x 2 per side

**5 KB Snatches + 20m KB Front Rack Lunge per side

A2. Lateral Sled Drag; 3 x 20m per side

+

15 Min AMRAP:

50 Single Unders (**50 DU)

50m Farmers Carry

Row 500m

30m Bear Crawl

10 Knees To Chest (**10 TTB)