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Workout Tuesday

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STRATUM Conditioning:

A. 40 Sec ON // 20 Sec Off All 3 stations

-50 meter Shuttle Runs

-Row @ tough pace

-Bike @ tough pace

x 3 sets

B. 3 Sets of each:

20 sec Hollow Rocks

12 Single Leg Glute Bridges per side

Accum. 20-30 Sec Bar Hang hand switches from pronated to supinated

C. 3-4 Sets:

200 meter run

12 Step-ups / *Box-Jump Step-downs

30 Meter Bear Crawl

*Rest 45 Sec

 

STRATUM Fitness:

A1. Wall Supported Single Leg DB RDL @ 31X1; 3 x 6-8 per leg

*Single Leg DB RDL @ 31X1; 3 x 6-8 per leg

**Segmented Clean DL (pause 2” off floor, at knees, at pockets); 3 x 2-3 reps

A2. Single Arm DB Bench Press @ 31X1; 3 x 10-12 reps

*Wtd Push Up on DB; 3 x 8-12 tough reps

**Landmine Barbell Roll Out Push Up; 3 x 4-6 per side

B1. Alternating Plyo Lunges; 3 x 16-20 reps; Rest 30-60 sec

**Add a light load or weight vest

B2. Reverse Sled Drag; 3 x 2-4 continuous lengths @ moderate load; Rest 30-60 sec

B3. Assault Bike; 3 x 60 sec for max cal; Rest 90-120 sec

 

STRATUM Strength:

A. 4 Clean Grip Banded Deadlifts (Light-Mod Tension, Tough at top)

*Rest 20 Sec

10 Russian KBS (Heavy As Possible) / **2 x (1 Box-Jump From Seated + 1 Broad-Jump)

*Rest 1:15

x 6 Sets

B. 4 Sets:

*12-16 Bench Dips 6-8 Ring Pushups / **6-8 Ring Dips @ 22X1

—–Rest :45——

8-10 Double KB Alternating Pendlay Row

—–Rest :45——

12-15 Back-Squats (Mod)

—–Rest :90-2:00—–

Training Monday

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A1. Cossack Squat @ 31X1; 3 x 6-8 per side (can add a light load)

**OHS @ 5222 (Light to mod loading – positioning focus); 3 x 6 reps

A2. Alternating Bar Hang Hand Releases; 3 x :20-:30

**Single Arm Passive & Active Bar Hang Switches; 3 x 3-5 per arm

A3. Swan Hold; 3 x :30-:40

+

3 Rounds, 1 Min @ Each Station:

-TGU

-RKC Plank Hold / **Ring FLR

-Jump Rope (Single or DU)

-Bike/Row/Ski

*2 min rest between

Stratum Winter Rumble (Saturday)

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Reminder– Stratum Winter Rumble Taking Place Today (Saturday, 12/9)

All teams report for check-ins and briefings at 8am sharp.

*No other classes taking place on this day.

Event 1a – (6 minutes)

Establish 1RM in the following lifts on a 6 min clock (each team member selects 1 movement):

-Snatch (any variation)

-Clean (any variation)

-Push Press

-Front Squat

Event 1b – (6 minutes)

Establish Max Repetitions Unbroken in the following movements on a 6 min clock (each team member selects 1 movement – 1 rep minimum work requirement per movement):

-Bar Muscle-Up

-Strict Chin-Over-Bar Pull Up

-Static Bar Dip

-Standardized Ring Row
Event 2 – (No time cap)

Complete for Total Working Time, Relay Style:

—–Athlete 1 Completes all of the following—-

400m Run

21 Burpee Box Jump Overs (24/20)

4 Lengths Sled Push (45#)

——Then, Athlete 2 Completes—–

400m Run

18 Burpee Box Jump Overs (24/20)

4 Lengths Sled Push (35#)

—–Then, Athlete 3 Completes—–

400m Run

15 Burpee Plate Jump Overs (45#)

4 Lengths Sled Push (25#)

—–Then, Athlete 4 Completes—–

400m Run

12 Burpee Plate Jump Overs (45#)

4 Lengths Sled Push (Unloaded)

Event 3

Working in Pairs, Complete the following Work For Time (Partition Workload as Needed):

—–Partners A & B Complete The following Work (1 Working at a time) —–

100 Wall Balls (20/14)

16 Rope Climbs

—–Then Partners C & D Complete The following Work (1 Working at a time) ——

80 Wall Balls (16/10)

60 Cal Assault Bike

—–Then Partners A & B Complete The following Work (1 Working at a time) —–

240 Double Unders

60 Barbell Hang to Overhead (95/65)

—–Then Partners C & D Complete The following Work (1 Working at a time) —–

240 Single Unders

80 Russian KBS (24/16kg)

—–Partners A & B Complete The following Work (1 Working at a time) —–

60 KB Goblet Step-Ups (24/16kg to 24”/20” box)

60 Toes To Bar

—–Then Partners C & D Complete The following Work (1 Working at a time) —–

60 KB Goblet Step Ups (16/12kg to 20” box)

60 Cal Row

Cardiff Friday

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**All Athletes Competing in tomorrow’s “Winter Rumble” are encouraged to take a rest day or mobilize and perform a warmup with us at most.
6 Min AMRAP:

12 Alternating Arm KB Swings /*/**7 KB Snatches Per Side (Light-Mod)

100 Meter Run

8 Pushups

100 Meter Run

6 Hinge Ring Rows / **6 Strict Pullups

100 Meter Run

—–Rest 2 Min—–

6 Min Bike @ 85% Intensity

—–Rest 2 Min—–

6 Min AMRAP:

6 DB Strict Presses (Mod)

12 Lunges

12 Situps

36 Single-Unders / *24 Double-Unders

—–Rest 2 Min—–

6 Min Row @ 85% Intensity

Del Mar Thursday

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STRATUM Conditioning:

Run 200m @ 90% hard effort

*Rest :45 x4

——–Rest 2-4 min———

Row or Ski 200m @ 90% hard effort

*Rest :45 x4

——–Rest 2-4 min———

Bike 30 sec @ 90% hard effort

*Rest :45 x4

——–Rest 2-4 min———

Repeat one of the above stations @ 90% hard effort

*Rest :45 x4

 

STRATUM Fitness:

*Aim is to go (After all sets) from A →  B→ C applying same 1 min rest between components.

A.  14 Tough Alternating Arm KB Swings / *7 DB Hang Snatches per Side(Tough)/**10 Alternating DB Snatches (extra Tough); Rest 1 Min x 4

B.  8 Hang Squat Clean + Alternating Arm Push Press each side / **8  Hang Squat Clean Thrusters (Mod); Rest 1 Min x 4

C.  10-12 Sumo Deadlifts (Light-Mod); Rest 1 Min x 4

D.   15 Sec Row/Bike/Ski; Rest 1:45 x 3-4

 

STRATUM Strength:

A. 15m Sled Sprint Every 1:15 x 6-8 sets

B1. DB Lateral Step Up; 3 x 6-8 per leg (moderate loads)

**(B.) Back Squat @ 21X1; 3 x 2-3 reps (keep loads moderate if competing Saturday)

B2. SA DB Incline Press @ 31X1; 3 x 6-8 per arm

**(C.) BTN Strict Press @ 41X1; 3 x 6 reps

C1. Half Kneeling Paloff Press; 3 x 10-12 per side

C2. Iso Hamstring Hold; 3 x :20-:30 per side

*Single Leg Iso Hamstring Hold; 3 x :10-:15 per side

**Glute Ham Raise Iso Hold; 3 x :15-:20

San Diego Wednesday

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A1.  DeadBug- 3 x 6 Per Side //**Bench Dragon Flags- 3 x 3.3 per side

A2.  DB Bent Press- 3 x 6 per side

A3.  Reach To KB Behind and to the side of  body as far as possible (can try 2 and 1 foot)- 3 x 8-10 alternating reps

B.  3-4 Sets:

6 DB Man-Makers (Light-Mod)

1 Lap SandBag Carry (Light)

20/16 Cal Bike/Row/Ski

10 No-Pushup Burpee Step-Up

—–Rest 2 Min—–

Training Tuesday

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STRATUM Conditioning:

5 Sets:

2 min Bike, Row, Ski or Run @ moderate pace

15 Russian KBS / **6 HPS (95/65)

6 Burpee Step Ups / **6 Burpee Box Jump Overs (24/20)

9 Knees To Chest / **9 TTB

*Rest 2:00

 

STRATUM Fitness:

A.  3 Sets:

6 Front-Squats (Challenging)/ **3-4 reps 1¼ Front Squats

*Rest :45

2 Neg Ring Pullups in Tuck / *3-4 Strict Weighted Ring Pullups / **Accum 2-5 Strict Ring Muscle-Ups (Ring thing ok)

*Rest :45

8-10 Double KB Front-Rack Squats / **5-9 SandBag Hug n’ Squats (135/70 minimum)

*Rest :45

8-10 Plate Weighted V-Ups 10-15lbs) / *8 Straddle T2b / **12 Straddle T2B

—–Rest 2 Min—–

B.   Every 3:00 x 4 Complete:

75 Meter SB Zercher (Mod)

12/9 Cal Cyclical

12 KB Goblet Weighted Step-Up (Alternating)

 

STRATUM Strength:

A. Choose Lift Variation that you will perform on Saturday and either practice technical work for 15-20 min or build to a moderate single if proficient

B. Double KB Front Squat @ 3030; 3 x 12-15 reps; Rest 90 sec

*/**Front Squat @ 30X0; Find tough set of 6 reps

C1. Banded DB RNT Reverse Lunge; 3 x 8-10 per leg (light loading with DBs)

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

Funday Monday

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A1.  Snatch Grip Romanian Deadlift @ 31X1- 12-10-8-8 / ** Snatch Grip Deficit RDL @ 31X1 – 4 x 6

A2.  Split Jerk Stance SA DB Push Press- 4 x 10 per side **2-Arm

B1. 40 Meter Reverse Sled Drag (HEAVY first 20m, drop some weight then finish strong)

B3.  SL Glute-Bridge 12-15 per side x 3 sets / */**15 Sec Max 2 Meter Lateral Shuttle Sprint x  3 sets

Workout Friday

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A.  3 Rounds- Goal is same fast score each round:

20/15 Cal Bike/Row/Ski

6 Rope-Rows Per Side / *2 Rope Climbs /**3-5 Ring Muscle-Ups

50 Run-In-Place Single Unders/*/**40 Double Unders

12 No-Pushup Burpees

15 Ring-Rows /*8 kPullups/**12 C2B Pullups

—–Rest 2-3 Min—–

B1. Shrimp Squat 2-3 x 3-5 per side

B2.  Medball Halo to outside of foot (alternating)- 2-3 x 5 per side

B3.  SA Plank / *HS Hold Against Wall-Accum 35-60 Sec /**Freestanding Handstand Hand touch to shoulder x 6-8 Per side