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Training Monday

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A1. Double KB Front Squat @ 3030; 3-4 x 10-12 reps; Rest 60 sec

*(A) Front Squat @ 30X1; 4-4-2-2; Rest 2 min

**(A) Front Squat @ 21X1; 2-2-1-1; Rest 2 min

A2. Sorenson Hold (Wtd if appropriate); 3-4 x :20-:30; Rest 90 sec

*(B) Iso Hamstring Hold (Using a flat bench); 3 x :20-:30; Rest 90 sec

**(B) Single Leg Iso Hamstring Hold; 3 x :8-:12 per leg; Rest 90 sec

+

8 Min AMRAP:

5-10-15-20-25…etc

Cal Bike/Row/Ski

Wall Balls (20/14) / */**Thrusters (95/65)

Russian KBS / */**American KBS

Fitness Saturday

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A. 3 Sets:

8 KB Snatches per side/ *4 Hang Power Snatches / **3 Squat Snatches (155-165/105-115)

16 Skater Plyos / *12 Banded Pistols / **12 Pistols

12 Plank Elbows to Hands / *4 Wall Walks / **12 HSPU

*Rest 2 min

+

EMOM x 12:

– 10 Double KB Deadlifts / **5 Sandbag Cleans (over shoulder)

-30 Sec Row/Sk/Bike @ 80%

-30 sec Jump Rope (Singles, DU)

-30 sec Push Ups

North County Friday

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A1. DB Bench Press @ 31X1; 3 x 8-12 Reps; Rest 30-45 sec

*CGBP @ 31X1; 3 x 6-8 reps

**CGBP @ 31X1; 5-4-3

A2. Supinated Grip Pull Up Negatives @ 50A2; 3 x 2-3 reps

*Supinated Pull Up @ 31X2; 3 x 4-6 reps

**Wtd Supinated Pull Up @ 21X2; 3 x 3-4 reps

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4 Sets:

15m Sled Push AFAP

5 Burpees AFAP

100m Light Sandbag Sprint

*Rest 3 min

Solana Beach Thursday

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STRATUM Conditioning:

For Time:

5 Min Row/Bike/Ski Buy-In (Increase Intensity from 60-85%)

Then, 6 Rounds:

14 CrossOver Step Up and Overs

12 Double KB Deadlifts (Moderate)

25-25-50-50 meter Run

Then, Run to bottom of hill and up buy-out

STRATUM Fitness:

A. 3-4 Back Squats @ 20X1 Every 75 sec x 8 sets

*/**2-3 Reps

B1. Supine (torso is facing up almost parallel to floor) Ring Row; 3 x 8-10 tough reps

*Feet elevated

**Wear a weight vest w/ feet elevated

B2. DB Russian Step Up; 3 x 8-10 per leg

C1. C.O.S. ATYT; 2 x 10-12 reps

C2. Side Plank; 2 x :30-:40 per side

*GHD Side Plank; 2 x :20-:30 per side

**GHD Side Plank w/ OH reach; 2 x 8-12 per side

C3. Active Arching Bar Hang; 2 x :20-:30

*/**Tucked Bar Front Lever Hold; 2 x :20-:30

 

STRATUM Strength:

A. 3 Hang Power Cleans + 3-5 Front-Squats x 4; Rest 2 Min

*/**Squat Clean + Front Squat 1.1.1 x 4

B1.  DB Neutral Grip Pushups

*Deficit Pushup

**Deficit + Weight Vest (If Above 12 reps likely for *)

3 x AMRAP (-2) @ 31X1

B2. 2-3 Neg Supinated Pullups + Max R.Rows Unbroken

*Max Supinated Strict Pullups + Max R.Rows Unbroken

*Max Weighted Supinated Strict Pullups (15% Bodyweight added) + Max R.Rows Unbroken

B3.  Side-Plank- 3 x 30 Sec Per Side

*GHD Side-Plank- 3 x 15-20 Sec Per Side

**GHD Side-Plank with overhead reach- 3 x 8-12 Per Side

C.  Dumbell Deadlifts @ 2020- 3 x 12-15; Rest :90

WOD Wednesday

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3 Sets:

12 Alternating Arms Russian KBS / *5 Hang Power Cleans/ **3 Squat Cleans (185-225/125-155)

12 Burpee Step Ups / */**12 BBJ 24/20

Run 1 Suicide

*Rest 90 sec

+

3 Sets:

15 Hip Extensions / */**15 Russian KBS

12 DB Thrusters (mod)

45m Bear Crawl

*Rest 90 sec

+

2 Sets:

30m Reverse Sled Pull (Mod to tough)

100m Sandbag Hug N’ Carry

*Rest 90 sec

Workout Tuesday

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STRATUM Conditioning:

4 Rounds:

Hill Run

30 m Moderate sled push

6 Sandbag Cleans to shoulder and over BB (9,12,15- sets 2,3 and 4)

6 Burpee BoxStep Ups (*\**Jump step down)(24/20″) (9,12,15 – sets 2,3,4)

Sandbag Hug N’ Carry to end of building and back

R2:00 b/t

 

STRATUM Fitness:

EMOM x 10:

-40m Double DB/KB OH Carry / *8 Push Press (Mod) / **5 Push Jerks from floor (185/125)

-6-8 Hinge Ring Rows / *4-6 Pronated Strict Pull Ups / **8-10 CTB Pull Ups

+

EMOM x 10:

-30-40 Sec FLR / *6-10 Ring Push Ups / **3-5 Ring Muscle Ups

-12 Alternating Plyo Lunges / */**12 Alternating DB Front Rack Lunges

+

For Time:

100 Sit Ups / *50 Knees to Chest / **75 TTB

(Every time you break complete 35 Single or Double Unders)

 

STRATUM Strength:

A. Front-Foot Elevated Bulgarian Split Squat

10-8-8 With Dumbells; Rest 1 Min B/T Legs&Sets

*/**Barbell Back Rack; Rest 1 Min B/T Legs&Sets

B1.  Deficit Sumo-Stance BB RDL @ 31X1- 3 x 8-10

B2.  (2 SA DB Presses + 2 SA DB BenchPress)x3 x 3 sets

B3.  Alternating-Arm DB Rotational Bent Over Row- 3 x 6-8 per side @ 31X2

C. 200 Meter Farmer’s Carry

Training Monday

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A1. Double KB Front Squat @ 3030; 3-4 x 10-12 reps; Rest 60 sec

*(A) Front Squat @ 30X1; 5-5-3-3; Rest 2 min

**(A) Front Squat @ 21X1; 4 x 1.1 reps (re-rack in between); Rest 2 min

A2. Sorenson Hold (Wtd if appropriate); 3-4 x :20-:30; Rest 90 sec

*(B) Iso Hamstring Hold (Using a flat bench); 3 x :15-:30; Rest 90 sec

**(B) Single Leg Iso Hamstring Hold; 3 x :8-:12 per leg; Rest 90 sec

+

9 Min AMRAP:

20/15 Cal Row/Ski/Bike

20 Wall Balls (20/14)

200m Run

Fitness Saturday

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A. 3 Sets:

12 Alternating DB Snatches / *5 Hang Power Snatches / **3 Squat Snatches 155-165/105-115

6-8 Parallette Shoot Throughs w/ push up / *8 Burpee Pull Ups / **6 Burpee Ring or Bar MU

*Rest 2 min

+

EMOM x 16:

-100m Sandbag Carry (Mod)

-30 Sec Row/Ski @ 85%

-5-8 TnG Deadlifts (Mod)

-30 sec Bike @ 85%

North County Friday

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A1. DB Low Incline (put a plate under one end of flat bench) Bench Press @ 31X1; 3 x 6-8 Tough Reps; Rest 30-45 sec

A2. DB Decline (face opposite direction of low incline) Bench Press @ 21X1; 3 x 8-12 Reps; Rest 90-120 sec

+

4 Sets:

10 Burpees AFAP (*If you can’t do 10 burpees in < :30 then sub a 20m sled push)

20 sec Bike Sprint or 150m Row/Ski Sprint

*Rest 3 min

Solana Beach Thursday

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STRATUM Conditioning:

EMOM x 8

Min 1 – skill practice of choice to 0:45 sec

Some suggestions…Jump rope, Knees to chest, Extension to Hollow on floor, Handstand on wall, Wall walks, FLR holds, Dip Support hold, KB cleans, High hang empty bb clean, Kipping p/u with coach to the 30 sec mark

Min 2- 20 side plank per side

+

Stratum Tri Test

For Time-

2k row

120 cal bike

1mi run

 

STRATUM Fitness:

A. 4-5 Back Squats Every 90 sec x 6 sets

*/**2-3 Reps

B1. Single Arm Ring Row; 3 x 6-8 per side

*/**wear a weight vest

B2. DB Lateral Step Up; 3 x 6-8 per leg

C1. C.O.S. 90/90 (from low attachment); 2 x 15-20 reps

C2. Side Plank; 2 x :30-:40 per side

*Side Plank Clamshell; 2 x :30 per side

**Star Side Plank; 2 x :30 per side

C3. Passive Bar Hang; 2 x :30-:45

*/**Single Arm Active Bar Hang; 2 x :10-:15 per side

 

STRATUM Strength:

A. 12 Min EMOM ALT Between:

-5 Sumo Deadlifts / */**3 Position Pause Power Clean (2” off floor + Below Knee + Above Knee

-4-8 Deficit Pushups / */** 3-4 WtD Dips @ 22X1

B1.  Thruster w/ 1 sec pause overhead- 4 x 10-12; Rest 1 Min

B2.  Double DB RDL→ Muscle Clean 4 x 10-12

Optional & Time Dependent–

C1.  Ring-Row- 3 x 12-15; Rest 1 Min

C2.  Hollow-Rock 3 x 30 sec