STRIDE Performance

Due to the COVID-19 pandemic and the necessary guidelines to adhere to as a result, group classes at STRIDE Performance are looking a little different heading into the fall.

And while things may seem different, at the heart of it, we’re still who we are. We will continue to:

  • offer the same great programming that we’ve become known for
  • focus on building well rounded physical skill sets among our members
  • emphasize safety and proper form before getting heavy or fancy
  • provide a fun, supportive atmosphere for all who enter into our facility

For the full details on our fall programming, including how to register online, go here. All our COVID-19 policies and procedures are there, too.

We look forward to seeing you!
– STRIDE Performance

Feb 3-9, 2020

Feb 3

Partner WOD

Each partner rows:

800-700-600-500-400-300m

**Each time off rower complete 3 man makers (50’s/35’s)

Feb 4

Front Squat

Start @ 60% of max for 6 reps. Add 5% each set until unable to get 6 reps.

AMRAP 12

4 Hang Squat Cleans (135#/95#)

8 Power Cleans (135#/95#)

32 Double Unders

Feb 5

EMOM 24

Landmine Press Left – 10-15 reps

Landmine Press Right – 10-15 reps

Ring Pullup – 7-12 reps

20s Hollow + 20s Arch

**Goal is RPE 8+(close to failure), try to keep within rep range

Feb 6

Complex: Power Snatch + Overhead Squat + Snatch Balance

Work to heavy over 10 min

For Time:

24-20-16

Box Step Ups (53’/35’s)

16-20-24

Double Russian KB Swings (53’s/35’s)

Feb 7

Chest Supported DB Rows

4×10

21-15-9 x 3

Situps

Box Jumps (24″/20″)

**Complete 150′ Suitcase Carry (53# – each side) after each completed round

Feb 8

AMRAP 20

20 Alternating DB Muscle Snatch (50#/35#)

10 Alt. Pistols

20 Wall Balls (20#/14#)

10 Handstand Pushups

Feb 9

4 Rounds for Reps

Bike/Row

Double Unders

Burpees to Plate

Rest

**Each Round is 1:30

January 27-February 2, 2020

Monday Jan 27

Every 2:30 x8

Set 1

6/side KB Snatch 53/35

12 Push Up

18/15 Cal Row

Set 2

5 Burpee

10/Side Single Arm Overhead Squat 50/35

15/12 Cal Bike

 

Tuesday Jan 28

Back Squat

3×3 @ 70-80% across all sets

AMRAP 11

6 Strict Pull Up

8 Burpee Box Jump Overs 24/20″

24 Air Squat

 

Wednesday Jan 29

18-15-12-9-6-3

Hang Power Clean 115/75

Push Jerk

Toes 2 Bar

 

Thursday Jan 30

Partner WOD

For Time:

400 Double Unders*Partner Holds DB in Front Rack

100 DB Snatches 50/35*Partner Hangs from Rig

400 Meter Row each

 

Friday Jan 31

4 sets

8 Ring Row *1 sec pause at chest rest 60 sec

8 Deadlift @ 60-70% rest 60

Rowing Helen

3 rounds for time: * 12 min cap

500m Row

21 Kettlebell Swings (55/35)

12 Pull ups

 

Saturday Feb 1

AMRAP 20

10 HSPU

10 Tuck Ups

20 Lengths Run

30 Wallball

 

Sunday Feb 2

Barbell Hip Thrust

3×10

Back Rack Reverse Lunge

3×8/Leg

4 Rounds For Time

1 min Tall Plank on DB’s

16 Alternating  Renegade Row AHAP

100′ Farmer Carry 70/53

 

Apr 29 – May 5, 2019

Apr 29

Back Squat

% work up to 4@90%

Front Squat

% work up to 3@90%

Apr 30

EMOM 12

Alternate:

Strict Handstand Pushups (Try for consistent total across rounds)

100m Run

R4

AMRAP 3

5/5 DB Hang Power Cleans (50#/35#)

12 Box Jumps

R90s

AMRAP 3

5/5 KB Snatch (53#/35#)

12 Burpees

May 1

Bench Press

Tempo 2s pause @ 1/2 way eccentric and 2s pause off chest

Ramp sets of 3 to max 8 sets

For Time:

6 Pullups

12 Double Unders

6 Toes to Bar

25 Double Unders

6 Pullups

50 Double Unders

6 Toes to Bar

75 Double Unders

May 2

Back Squat

% work up to 6@80%

Front Squat

% work up to 5@70%

May 3

Min 0-8

1000/800m Row (2:05 or less pace)

Min 9-17

1000m Run (5 min pace)

Min 18-26

Grace

30 Clean and Jerks (135#/95#)

May 4

“Brian Tripp”

AMRAP 23

3 Pullups

7 Wall Balls (20#/14#)

19 Situps

68 Double Unders

May 5

Partner WOD

3 Rounds OT1:15

DBall Cleans (100#/80#)

Bike (cal)

Sled (70#)

Burpee Box Jumps (24″/20″)

DB Snatch (50#/35#)

KB Rows (53#/35#)

Rest

**Break up work however you want

 

July 2-July 8, 2018

Monday- Closed

Tuesday July 3

For Time:

400 M Run

30 Wallball 20/14

400 M Run

30 WallBall

400 M Run With Med. Ball

 

Wednesday July 4

Push Press

4×4 @ 70%

1×4 @ 75%

AMRAP 8

10 DB Snatch 50/35

10 Push Up

10 T2B

 

Thursday July 5

AMRAP 6

5 HSPU

6 Box Jump 24/20

7 Burpee

AMRAP 6

4 Chest 2 Bar

8 Med Ball Clean 20/14

100 M Run

AMRAP 6

6 KB Swing 70/53

12 Lunge

18 Double Unders

 

Friday July 7

Back Squat 3×10 @ 9RPE

Big Bang!

50 Cleans 225/155

 

Saturday July 8

AMRAP 14

3 Deadlift 205/145

3 DB Thruster 50/35

3 Pull Up

*Add 1 Rep each Round

 

Sunday July 9

4 Rounds for Time

1 Min Row

15 Goblet Squat 44/26

10 Push Up

2 Min Walk

1 Min. Bike

12 Box Jumps 30/24

24 Sit-Ups

2 Min Walk

 

January 3-7, 2018

Wednesday Jan. 3

Push Press 1×10 @ 60%

8 Rounds

4 HSPU

4 Pull Up

Thursday Jan. 4

EMOM 8

2 Snatch pull

1 High Hang Snatch

1 Overhead Squat

TABATA Back Squat 75/55

3 Rounds

10 Hollow Rocks

10 V-ups

10 Tuck Ups

10 sec Hollow Hold

Friday Jan. 5

Every 4 Minutes for 5 Rounds

15 Wallballs 20/14

15/8 Cal. Row

7 Burpees

Saturday Jan. 6

AMRAP 18

5 Squat Clean 135/95

10 Push Jerk

15 Box Jumps

20 AB-Mat Sit ups

Sunday Jan. 7

EMOM 20

1 Min – 12/6 Cal Bike

2 Min- 12 DB Snatch

3 Min- :20 sec Handstand Hold

4 Min- 15 Kb Swings 53/35