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Del Mar Tuesday

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A.  9-12 Back-Extensions (Lightly WtD if Pos) + 10 Bulgarian Split Squats per sided + 12 Lateral Leg Raises Laying on Side with band on ankles) x 3-5 rounds

*Front-Squat @ 23X2 — 5-5-3-3 / **4 x 3

B.  “Open 11.1/14.1”

10 Min AMRAP:

15 KBS / *15 BB Hang to overhead (75/45) / **15 Power Snatches (75/45)

15 Cal Bike/Row/Ski / *60 Single-Unders / **30 Double-Unders

 

Solana Beach Monday

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A.  Lunged SA Arnold Press – 4 x 6-8 per side + 12 Victory + 30 M SA OH Carry per side

*Push Press – 7-6-5-4-3

**BTN Push Press – 10-8-6-6 (Mod, practice smooth transition to upper-back)

***2 Snatch-Balances + 3-5 BTN Snatch Grip Push Press x 4-5 Sets

B1.  Reverse Sled Drag – 3 x 40 meters (Steady Grind); Rest 45 Sec

B2.  Max Unbroken Quality Hinge Ring Row / *Supine-Grip Strict Pullups / **Supine-Grip L-Pullups; Rest :60

B3. WtD Situp (mod)  3 x 10-15; Rest As Needed

 

9am Training and 10am Weightlifting

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A.  With a Partner Each Completes 5 Rounds, Alternating movements:

8 SB Over 1 Shoulder Reverse Lunges Per Side (Light-Mod)/ *SA DB OH /**12 OverHead Squats (Light-Mod)

15/12 Cal Bike/Row/Ski

15 Heavy Single KB/DB Sumo Deadlifts (65-90lbs) / **15 Sumo-Deadlifts (Light-Mod)

Run 1 Lap

8 Renegade Row (No Pushup) /*With Pushup /**With 2 Pushups

(Perform as You do station 1, then I do station 1, you do 2, then I do 2)

B.  1-2 Rounds Time Permitting:

-12-15 Cuban Presses (2.5-10lbs per hand)

-8 Landmine Sott’s Presses Per Side / *6 Alt Arm DB Sott’s Presses Per Side

15 meter Crab Walk

90 Sec Quad-Hip Per Side

——10am Weightlifting——

A. Empty barbell/PVC Split Jerk Footwork Practice together 5-10 Min

B.   Push Jerk 3 x 3-5 /*/**Split Jerk 3 x 2.2 (Mod – Technical Proficiency → Load)

C.   High Hang Clean (No Hinge, Light-mod, focus on pulling under bar with vertical postures) – 3 x 3; Rest 2 Min

 D.  3-Pause Squat Clean (2” Off floor, Below Knee, Above Knee) 4-5 x 1.1; Rest 2 Min

E.  Front-Squat @ 23X2 – Build quickly to a tough double

 F. Clean Deadlift With Pause Below Knee 3 x 3 /**Clean Pull – 3 x 1.1.1 (100%+ max clean)

 

North County Friday

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A1.  Banded (if needed) Rope-Pullup Negative – 3 x 2 Per Side (Sloww) /*Rope-Climb Up + LLRC Down sloww (Should take 12-20 seconds) /**LLRC in L-Sit with controlled descent 3 x 1-2

A2.  BB Windshield Wipers (Light) – 3 x 8-10 Per Side

A3. Side-Plank 3 x 25-40 sec per side /*/** Side-Plank Over-Arch – 3 x 9-12 per side

 B.  6-8 Rounds For Time:

6 Burpees /*/**6 Lat Burpees Over Parallette/KB

10 KBS
Run 1 Suicide

*Rest 20 Seconds Between Sets

 

Del Mar Thursday

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 A.  3-4 Sets Through:

16 Alt Arm KB Swing/*10 Hang-Power Clean to Overhead (Mod) / *6 Unbroken P.Snatches (135/85+)

——Rest 1 Min—–

10 SA DB Push Presses /*/**12 KB Snatches Per Side

30 Sec Hollow-Rock /*/**15 Meter FLR Crawl

100 Meter Farmer’s Carry

—–Rest 1 Min——

2 Min Bike/Row/Ski @ 85%

——Rest 2-3 Min——

B.  1-2 Rounds Time Permitting

-1 Min Shoulder Extension Stretch

-1 Min Shoulder Flexion on Wall or Bar in Rack

-1 Min Passive Hang (Feet on Floor Okay)

 

Solana Beach Wednesday

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A.  Back Squat 4 x 8-10 + 40-60 Sec Banded Side-Steps

*Find 5RM BS /**Find 1RM BS

B.  For Time:

250 Run-In-Place Single-Unders /*/**150 Double-Unders

50 DB/KB WtD Step-Ups (Knee-Height)

25 Burpee Jumping Ring-Pullups/*25 Burpee Jumping Pullups /**15 Burpee Bar Muscle-Ups

C.  1-2 Rounds Time Permitting

-8 OH Reaches Per Arm In Paleo Chair

-10 Breaths Per Side in Deep Lunge

-60 Sec Forward Fold

 

San Diego Tuesday

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A1.  Glute Bridge Walkout – 3 x 4-6 Sloww Reps

A2.  SB Over Shoulder Walk (Tall Posture, resist lateral lean) – 3 x 40 Slow Meters per side (Mod-Tough)

A3.  Lateral Bear Crawl (Back Parallel to floor, Banded Around Wrists) – 3 x 20-30 seconds Per Direction / *2 Min HS Walk Practice / **2 Min Lateral HS Walk Practice

B.  EMOM x 6

-30 Meter Sled Push (Mod load but fast) /*/**5 TnG P.Cleans (155/105 – Shouldn’t require more than 1 weight change in warmup to build)

-5 Burpee Rocket Jumps As Fast and High as Pos.

-8-12 Sec Bike or 12-15 Sec Row Hard

—Rest 2:30-4:00 Min then repeat another 6 Min

C. Cool-Down easy walk with Nasal breathing

 

Cardiff Monday

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A1.  DB Alt-Arm Z-Press @ 21X2 4 x 9-12

Strict Press @ 21X1 – 8-6-4-4

Deficit (If Pos.) Strict HSPU – 4 x 4-6 + 20-30 Sec HS Hold

A2.  Tuck-Up – 4 x 15 / *V-Ups – 4 x 12-15 /**GHD Situp (10 Unbroken T2B PreRequisite) – 4 x 12-15

B.  For Time:

400 Meter SB/MB Run Buy-In (30/20)

—5 Rounds For Time—

5 SA DB Hang Clean + Press Per Side (Mod) / (**50/35)

14 Plyo-Step-Ups /12 BJ Overs (24/20)

—-400 Meter SB/MB Run Buy-Out (30/20)—

C.  1-2 Rounds Time Permitting

-60 Sec Per SideBand Cross-Body Upper-Back Stretch

-60 Sec Cat-Cows

 

Workout Saturday + Weightlifting

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25 min AMRAP w/ a Partner:

50m Farmers Carry

12 DB Thrusters (moderate) / **12 Thrusters (95/65)

30m Sled Push (light-mod)

200m Run or 15/12 Cal Bike/Row/Ski

3 Rope Lowers from standing / *3/2 Rope Climbs / **2 LLRC from kneeling

*Alternate every movement, one person working at a time

 

10am Weightlifting:

A1. Pressing Snatch Balance w/ pause in bottom; 3 x 3-5 reps (light-mod load)

A2. High-Hang Snatch (dip only, no hinge); 3 x 3-5 reps (technique focus, light load)

B. Hang Snatch (below knee); 4-6 x 2-3 reps; Rest 90 sec

**Hang Snatch (above knee); 2 reps Every 2 min x 4-6 sets (build to tough double)

C. Back Squat @ 30X1; 3 x 4-5 reps; Rest 2 min

**Back Squat; Find 3RM in 2-3 attempts

D. Snatch DL @ 3121; 3 x 3-5 Reps; Rest 2 min

WOD Friday

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A1. Trap Bar or Farmers Handle DL @ 21X1; 3 x 5 reps; Rest 60 sec

*Power Clean; 3 x 1.1.1 Reps (moderate w/ speed focus); Rest 60 sec

**Power Snatch; 3 x 1.1 Reps (70-80% 1RM); Rest 60 sec

A2. Med Ball Slam; 3 x 5 Explosive Reps; Rest 90 sec

*/**Tall Box Jump; 3 x 1.1.1; Rest 90 sec

B. DB Front Foot Elevated Split Squat; 3 x 8-10 per leg; Rest 60 sec between legs

**Barbell Back Rack Front Foot Elevated Split Squat; 3 x 8-10 per leg; Rest 60 sec between legs

C1. Mini Band Lateral Walk; 2-3 x 20-30 steps per side

C2. Ostrich Walk; 2-3 x 1 length

**Can add a very light load if appropriate