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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

Encinitas Thursday

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Stratum Conditioning:

EMOM x 12

-10 Hip Extensions / */**6-8 TnG Deadlifts (Light to moderate load)

-30 sec Single Unders / */**30 sec Double Unders

-30 sec Row/Bike/Ski @ 90% hard effort

———-Rest 3-5 min———-

EMOM x 12

-1 TGU per side

-50m Farmers Carry (Tough)

-1 Lap Run @ 90% hard effort

 

Stratum Fitness:

  A.  9 Min EMOM

-6 Deadlifts /**3 Deadlifts (Tough but perfect)

-15 Meter Sled Push

-8-12 Sec Bike Sprint

—-Rest 3 Min then Right Into the following 9 Min EMOM—–

1-2 SandBag Ground to Shoulder Per Side (Challenging but positionally focused)– Should take 12-16 sec

-15 Meter Sled Push

-8-12 Sec Bike Sprint
B.  3 Sets–

1 Min Burpees to Plate

1 Min Bike/Row/Ski

1 Min Max 50-50 Meter Shuttle Run

*Rest :90

 

Stratum Strength:

A. 5 Double KB Cleans + 5 Double KB Push Presses Every 90 sec x 6-8 sets

*3 Hang Power Snatches + 3 OHS Every 90 sec x 6-8 sets

**Snatch; Build to tough single for the day

B. Box Squat @ 31X1; 3 x 6 reps

*/**Back Squat @ 22X1; Build to tough triple

C1. SA DB Incline Press @ 31X1; 3 x 8-10 per arm

*/**BTN Split Stance Barbell Press; 3 x 6-8 reps

C2. Banded RDL (light mobility band around hips with back facing rack) @ 30X0; 3 x 6-8 reps

San Diego Wednesday

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A.  Power Snatch- Coach Lead Practice 8-12 Min

B.   2-4 Hang Power-Snatches Every :45 x 8 Sets (Technical Focus) /**Mod Loading

C1.  SA DB Bench Press – 3 x 8-10 per side / *Landmine Rollout Overhead Archer Pushup- 3 x 4-6 per side **Overhead Archer Pushups w/ 2 sec bottom hold- 3 x 4-6 Alternating

C2. Single Arm DB OH Carry 3 x 40 Meters per side /**2 Arm

D. 1-2 Sets:

30 Active Assisted German Hang / **2-4 Skin the Cats 12 Breaths in GHD Thoracic Overhead Hold /** 30-45 Sec Gymnastics Bridge Hold

10.10.10 Sec Hollow Body Bar Hang / */**Accumulate 16-20 Slow Alternating tuck→ straight leg raises in active Bar Hang

12-15 Slow Snow Angels