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Solana Beach Thursday

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STRATUM Conditioning:

3 Sets (From Top To Bottom):

12/15 Sec Bike Sprint

*Rest :60

35 Sec Row (HARD PACE)

*REST :90

12 DB Push Press (Mod)

15 Air Squats

12 Ring Rows / *kPullups

14 Step-Ups

8-12 Pushups

12 Double KB DL (Mod to Tough)

60 Single-Unders / *40 Double-Unders

*Rest to full recovery

 

STRATUM Fitness:

For Time:

500m Row/Ski or 25/20 Cal Bike

20 DB Step Ups / */**20 Front Rack Step Ups (Light to moderate)

50 Russian KBS (Tough – should be broken in 2-4 sets)

20 DB Step Ups / */**20 Front Rack Step Ups (Light to moderate)

500m Row/Ski or 25/20 Cal Bike

—–Rest 3-5 min—–

For Time:

400m Run

20/15 Push Ups / */**20 Ring Push Ups

15 Single Arm Ring Rows per side / *10 Rope Climbs / **10 LLRC

20/15 Push Ups / */**20 Ring Push Ups

400m Run

 

STRATUM Strength:

A. Pullup Mechanical Drop-set–

Max Lightly Banded Strict Pullups (4-9 Reps aim), Rest :20, 1 Length Hand-Over-Hand Sled Rope Pull; Rest 2:00 x 3

*Max Strict Pullups, Rest :20, Max Lightly Banded Supinated Strict Pullups; Rest 2:00 x 3

**45 Sec Max Legless Rope-Climbs, Rest :20, Max Lightly Banded Pronated Strict Pullups; Rest 2:00 x 3

B. Every 2:00 Complete 1 Side of the Following (Alt Arms Each Set)

6 SA DB DL + 4 SA DB Clean & Push Press + 4 SA DB Thrusters

X 3 – 4 Each Side

C1.  20-30 Sec SA Plank Per Side / **20 Sec Per Side SA Ring FLR

*Rest :60

C2.  15 Bulgarian Split Squats Per Side (0lbs to lightly loaded) @ 2020; Rest :90 x 2-3

Workout Wednesday

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A. 3 Sets:

6 Lightly Loaded Cossack Squats per side / *5 Back Squats @ 40X1 / **5 OHS @ 41X1

*Rest :30

2 TGU per side

*Rest :30

20-25 Wall Balls

12 Tuck or V-Ups / *12 TTB / **15 TTB

*Rest 1:30

B. 2-3 Sets:

:20-:30 Single Leg Contralateral Glute Bridge Hold per side

10-12 Plate Half Kneeling Cross Body Chops per side

6-8 Scap Pull Ups @ 2121 / **4-6 Single Arm Scap Pull Ups @ 2121

*Rest as needed

Earn Your Taco Tuesday

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STRATUM Conditioning:

A. 2 Sets

2 Min Row @ Mod-High Effort

15 Unbroken Thrusters (Light-Mod)

—–Rest :90 Between Sets—–

B. 2 Sets

2 Min Bike @ Mod-High Effort

100 Meter SandBag Run (50-70/30)

10 Lateral Burpees Up and Over Plate / */**Over Box (24/20”)

—–Rest :90 Between Sets—–

C. 2 Rounds For Time / Quality

2 Lap Run

25 AbMat Situps / */**18 V-Ups

—–No Rest Between Sets, Suckers—–

 

STRATUM Fitness:

A. EMOM x 8:

10 Alternating Arms DB Push Press

*4 Push Press

**1 Push Jerk + 1 Split Jerk

B. EMOM x 8:

-40m Single Arm DB/KB OH Carry per side / **40m Double DB/KB OH Carry

-8-10 Bulgarian Ring Rows / *4-6 Strict Pull Ups / **3-5 Bar Muscle Ups

C. EMOM x 8:

-100m Sandbag Carry

-7 Burpee Plate Jump Overs / **7 BBJO (24/20)

 

STRATUM Strength:

A. 3 Clean Grip Banded Deadlifts (Light-Mod Band Tension, Tough at top, Heavier than last week)

*Rest 20 Sec

8 Double DB Hang Muscle Cleans (Heavy As Possible) / **2 x (1 4” Drop Box-Jump + 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 SandBag Pendlay Rows

—–Rest :45——

12-15 Back-Squats @ 20X0 (Mod)

—–Rest :90-2:00—–

Fitness Monday

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A1. Farmer’s Handle DL @ 31X1; 3-4 x 5 Reps

*Clean DL @ 31X1; 3-4 x 3-5 reps

**Power Clean; 3-4 x 1.1 reps (315/225 DL min requirement)

A2. Med Ball Chest Pass; 3-4 x 6 explosive reps

A3. Single Leg Pistol to box/bench @ 51X1; 3-4 x 4-6 per leg

*/**Shrimp Squat; 3-4 x 4-6 per leg

B1. Straight-Arm Sled Push (tempo should be slow and smooth feeling each leg loading with every step – moderate load); 3 x 40m

B2. RKC Plank Hold; 3 x as long as comfortable

**Weighted Bear Crawl (Hips must stay level with shoulders); 3 x 15-30m

Training Friday

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A. 3-4 Sets:

12 DB Hang Power Cleans / *5 Moderate to tough HPC / **3 Hang Squat Cleans (165/115 Min load requirement)

*Rest :30

30m Low Bear Crawl (Hips Below Shoulders) / *4 Wall Walks / **20m HS Walk

*Rest :30

200m Sandbag Run (Light to moderate)

*Rest 1:30-2:00

B. 2-3 Sets:

:15-:20 Single Leg Glute Bridge Hold per side (Straighter leg with toes up to emphasize hamstrings)

10-15 Crossover Symmetry Rows (choose different COS exercise each round)

:30-:40 Side Plank per side / **:20-:30 Star Side Plank per side

*Rest as needed

Solana Beach Thursday

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STRATUM Conditioning:

3 Sets (From Top To Bottom)

30 Sec Row Sprint

—–Rest :60—–

100 Meter Double KB Front-Rack Carry

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

12 Burpees / **Lateral Burpees Over Parallette

15 Double KB Deadlifts

2 Min Bike/Row/Ski at mod to tough pace

—–Rest 3-5 Min—–

 

STRATUM Fitness:

12 Min AMRAP:

400m Run

60 Single Unders / */**60 Double Unders

50m Front Rack Carry

12 Burpees

——–Rest 3-5 min——–

12 Min AMRAP:

300/250m Row

15 Step Ups / */**15 BJSD

20 Russian KBS

25/20 Cal Bike

 

STRATUM Strength:

A. Pullup Mechanical Drop-set–

Max Lightly Banded Strict Pullups (4-9 Reps aim), Rest :20, 1 Length Hand-Over-Hand Sled Rope Pull; Rest 2:00 x 3

*Max Strict Pullups, Rest :20, Max Lightly Banded Supinated Strict Pullups; Rest 2:00 x 3

**45 Sec Max Legless Rope-Climbs, Rest :20, Max Lightly Banded Pronated Strict Pullups; Rest 2:00 x 3

B. 3 Sets:

10 DB SA HPC + Push Press per side / *8 KB SA KB Clean and Push Press Per Side / **8 Double KB

*Rest :60

60 Sec Weighted Plank / **20 Sec Per Side SA Ring FLR

*Rest :60

C. 30 Light DB Walking Lunges; Rest :90 x 2-3

North County Wednesday

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A. Every 90 sec x 4 sets:

12 KB/DB Front Rack Step Ups

*6 Back Squats

**3 Power or Squat Snatches (Min 115/75 load requirement)

B. Every 90 sec x 4 sets:

2 Ring Pull Up Negatives in Tuck

*4-8 Strict Ring Pull Ups (light band or light load ok)

**4-6 Ring Muscle Ups

C. Every 90 sec x 4 sets:

6 Single Arm KB/DB Thrusters per side

*/**10 DB Thrusters (moderate to tough)

D. Every 90 sec x 4 sets:

1 Suicide Sprint

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