SATURDAY - Strata 245.

MOBILITY AND MAINTENANCE 

Coach DK’s Dynamic Piece 

SKILLS FOCUS 

Bar Muscle Up Progressions 

CONDITIONING 

StrataStrong and StrataFit

Teams of 2

200m Run (Together)

40 Power Snatches 35/25

40 T2B 

40 Push Jerks 35/25

200m Run

30 Power Snatches 45/30

30 T2B 

30 Push Jerks 45/30

200m Run

20 Power Snatches 55/35

20 T2B 

20 Push Jerks 55/35

200m Run

10 Power Snatches 65/40 

10 T2B 

10 Push Jerks 65/40 

FRIDAY - Strata 244.

MOBILITY AND MAINTENANCE 

Walking Dynamic Piece 

Single Leg Deadlifts 

Mobility Lunges etc… 

STRENGTH 

StrataFit 

Every 2 Mins (6 Rounds)

5 KB Deadlifts 

5 Ring Rows 

5 Pushups to Target 

StrataStrong 

Deadlift 

Use 12 mins to work up to a Heavy 3 Reps 





CONDITIONING 

StrataStrong  

"Hot Sauce" Part 1

AMRAP 3:00

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats

Barbell 35/25 kg

Rest 3:00

"Hot Sauce” Part #2

AMRAP 3:00

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats

Barbell 42.5 /30 kg

Rest 3:00

"Hot Sauce" Part #3

AMRAP 3:00

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats

Barbell  52.5/37.5 kg

Rest 3:00

"Hot Sauce" Part #4

AMRAP 3:00

12/9 Calorie Row

12 Lateral Burpees over Rower

Max Overhead Squats

Barbell - 135/95 lb, 60/42.5 kg

 

StrataLadies - Week 30 Workout 3

Mobility and Maintenance

S1. Lacrosse Ball Hips

S2. Lacrosse Ball Shoulders

S3. Dynamic Lunges

Strength-Midline

3 Rounds 

10 BB Front Squats (If ROM is not sufficient scale to Back Squats)

10 Pull ups

20 KB Plank Taps (KB arms reach out in front, alternating taps)

Conditioning

EMOM 18

M1. 8 Burpees 

M2. 8 Ring or Inverted Rows + 8 Pushups 

M3. 10 DB Suitcase Travelling Lunges + 10 Knee Tucks 

M4. 14 KB Swings  

M5 & 6. 200m Run

Midline

2-3 Rounds

10 Body Saws

10 Pikes/Knee Tucks on Disc

THURSDAY - Strata 243.

MOBILITY AND MAINTENANCE 

S1. Foam Rollers Lats and T-Spine 

S2. Lacrosse ball shoulders  

S3. Coaches Choice 

STRUCTURAL BALANCE 

StrataStrong

EMOM 12 

Min 1. 10 Strict Pullups or Inverted Rows  

Min 2. 1 Turkish Get-Up Per Arm (use dumbbell) 

Min 3. 12 Alternating KB Pendlay Rows 

CONDITIONING 

StrataFit   

400m Row

300m Run

20 Burpees 

300m Run 

400m Row

StrataStrong 

500m Row

400m Run

30 Burpees 

400m Run 

500m Row

BODY ARMOUR 

2-3 Rounds 

8 DB Bent Over Rows per Arm  

10 Strict T2B 

12 HR Pushups 

WEDNESDAY - Strata 242.

MOBILITY AND MAINTENANCE 

S1. Foam Roller Thoracic 

S2. Lacrosse Ball Shoulders 

S3. Coaches Choice 

STRENGTH

StrataStrong and StrataFit   

5 Rounds Every 90 secs 

4 Push Press 

Ascend weight each Round 

OLYMPIC CYCLING 

Squat Clean and Jerk Ladder

Round 1:

1 Rep @ 45/32.5

1 Rep @ 55/37.5

1 Rep @ 65/42.5

1 Rep @ 75/47.5

1 Rep @ 85/52.5 

Round 2:

1 Rep @ 55/37.5

1 Rep @ 65/42.5

1 Rep @ 75/47.5

1 Rep @ 85/52.5 

1 Rep @ 95/57.5 

CONDITIONING 

EMOM 15

StrataFit  

Min 1. 12 Barbell Front Rack Lunges 

Min 2. 10 DB Push Press

Min 3. 15 Box Jumps 

Min 4. 12/8 Cal Airbike 

Min 5. :40 sec KB Front Rack Hold 

StrataStrong

Min 1. 12 Barbell OH Lunges 40/30 

Min 2. 10 DB Push Press 22.5/15 

Min 3. 20 Box Jumps 

Min 4. 15/10 Cal Airbike 

Min 5. :40 sec KB Front Rack Hold 

 

StrataLadies - Week 30 Workout 2

Mobility and Maintenance

S1. Foam Roller Posterior Chain

S2. Lacrosse Ball Glutes

S3. Band Assisted Good Mornings

Strength-Structural Balance-Midline

Take a couple mins to Review Barbell Deadlift Technique

3 Rounds

10 Dumbbell Push Press

10 Barbell Deadlifts (place bar on top of plates to reduce range if extension can’t be maintained)

15 Plate Lying Leg Raises

Conditioning

AMRAP 10

8 Cal Row / Airbike

8 KB or DB Push Press

8 DB Snatch

30 Single Skips

Midline

2 Rounds

12 Lateral Banded Steps each way (band around ankles)

straight into

12 Lying Hip Extensions (band below knee)

12 KB Sumo High Pulls

TUESDAY - Strata 241.

MOBILITY AND MAINTENANCE 

S1. Shoulder/Lat Mobility 

S2. Hamstring Mobility 

S3. Coaches Choice 

GYMNASTICS SKILLS 

StrataFit   

EMOM 12 

Min 1. 7 Kipping Pull-ups  

Min 2. 50 Double Under’s 

Min 3. 10 L-Sit 

StrataStrong 

EMOM 12 

Min 1. 7 C2B Pull-ups 

Min 2. 50 Double Under’s 

Min 3. 10 Kipping HSPU 

CONDITIONING 

StrataStrong   

4 Rounds:

400 Meter Run

20 Dumbell Snatch 22.5/15

15 T2B 

MIDLINE 

10-8-6-4-2 

V-Snaps 

Plank Get-Ups 

MONDAY - Strata 240.

MOBILITY AND MAINTENANCE 

S1. Couch Stretch 

S2. Front Rack Stretch 

S3. Coaches Choice 

STAMINA SQUATS 

StrataFit 

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 8 KB Goblet Squats 

Even Minutes - 8 Knee Tucks on Disc 

StrataStrong

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat on *both* lifts.

This is a 3% increase from last week.

BODY ARMOUR 

10 KB Step Back Lunges 

Straight into 

Max Effort Pushups 

CONDITIONING 

12 Rounds Shared in Partners 

StrataFit

5 KB Swings 

5 KB Push Press 

5 Burpees

StrataStrong  

4 Power Cleans 60/40 

5 Push Jerks 60/40 

6 Burpee Bar Hops 

 

Strata Ladies - Week 30 Workout 1

Mobility and Maintenance 

S1. Roller Lats and T-Spine 

S2. Band Assisted Lying Hamstrings 

S3. Lacrosse Ball Hip Flexor 

Structural Balance

12-10-8 Reps of Each 

KB Front Rack Travelling Lunges (use 2 KBs if possible) 

Alternating DB Renegade Rows 

Alternating Barbell Single Leg Deadlifts 

Work in partners or threes starting on alternate stations until you complete 3 rounds each.

Strength/Midline 

3 Rounds 

12 DB Box Step-Ups 

12 Pushups to Target 

10m Heavy Sled Push 

10 Hip Taps straight into 10 Crawlers  

Work in same partners one follows the other 

Conditioning 

Every 3 Mins x 4 Rounds (12 mins) 

40 Single Skips 

12 KB Swings 

10 Ab Mat Situps 

8 KB SDHP 

6 Burpees 

SATURDAY - Strata 239.

SATURDAY 10th AUGUST 

MOBILITY AND MAINTENANCE 

Coach DK’s Dynamic Piece 

SKILLS FOCUS 

Ring Muscle Up Progressions 

CONDITIONING 

StrataStrong and StrataFit

Teams of 3

AMRAP 25:

120/90 Calorie Row 

60 Power Snatch 40/30

60 Pullups

120/90 Calorie Row 

45 Power Snatch 50/35

45 Pullups 

120/90 Calorie Row 

30 Power Snatch 60/40 

30 Pull-ups 

FRIDAY - Strata 238.

MOBILITY AND MAINTENANCE 

Walking Dynamic Piece 

Single Leg Deadlifts 

Mobility Lunges etc… 

STRENGTH 

StrataFit 

Every 2 Mins (6 Rounds)

5 KB Deadlifts 

5 Ring Rows 

5 Pushups to Target

StrataStrong 

Deadlift 

Use 12 mins to work up to a Heavy 3 Reps 




Scale: Front Squats

10-10-10

Rest 90 secs between sets 

Ascend Weight if Possible 

OH Squats 

10-10-10 

Rest 90 secs between sets 

Ascend Weight if Possible 

CONDITIONING 

StrataStrong  

"Sugar Daddy"

For Time:

21 Deadlifts, 400m Run

15 Deadlifts, 400m Run

9 Deadlifts, 400m Run

Barbell Kilos - 100/70

 

StrataLadies - Week 29 Workout 3

Mobility and Maintenance 

Group Dynamic Stretch 

Strength (3 Rounds) 

10 BB Back Squats

10 DB Push Press 

20 Mountain Climbers 

Work in partners with a similar back squat weight, alternating station

Conditioning  

EMOM 15 - 40:20

40 seconds on, 20 seconds rest

M1. Row

M2. Sit-ups (Ab Mat) 

M3. Sled Push

M4. KB Swings 

M5. Burpees

Midline 

2 Rounds

Max Effort Plank

Straight into

5 Plank Get-Ups 

10 Cross Crawlers

THURSDAY - Strata 237.

MOBILITY AND MAINTENANCE 

S1. Hamstring Mobility 

S2. Shoulder/Lat Mobility 

S3. Coaches Choice 

STRUCTURAL BALANCE 

2 Rounds 

5 Single Leg Deadlifts 

5 KB Hang Snatch  

5 KB Windmills 

10 Shoulder Taps straight into  

10 Crawlers 

Perform all 3 exercises on one arm before moving to the other arm. 

CONDITIONING 

StrataFit   

EMOM 15 

Min 1. 10 Band Assisted Strict Pullups 

Min 2. 10/8 Cal Assault Bike 

Min 3. :40 secs Sled Push 

Min 4. :40 secs Max Effort Single Unders 

Min 5. :40 secs Max Burpees to Target 

StrataStrong 

EMOM 15 

Min 1. 10 Strict Pullups 

Min 2. 15/10 Cal Assault Bike 

Min 3. :40 secs Sled Push (HEAVY) 

Min 4. :40 secs Max Effort Double Unders 

Min 5. :40 secs Max Burpees to Target 

BODY ARMOUR 

StrataStrong and StrataFit  

2-3 Rounds 

10 Single Arm DB Rows (per Arm) 

10 Banded Lying Hip Extensions 

10 Strict T2B 

WEDNESDAY - Strata 236.

MOBILITY AND MAINTENANCE 

S1. Foam Roller Thoracic 

S2. Lacrosse Ball Shoulders 

S3. Coaches Choice 

STRENGTH

StrataStrong and StrataFit   

5 Rounds Every 90 secs 

5 Push Press 

Ascend weight each Round 

OLYMPIC CYCLING 

Squat Clean and Jerk Ladder

Round 1:

1 Rep @ 40/30

1 Rep @ 50/35

1 Rep @ 60/40

1 Rep @ 70/45

1 Rep @ 80/50

Round 2:

1 Rep @ 50/35

1 Rep @ 60/40

1 Rep @ 70/45

1 Rep @ 80/50

1 Rep @ 90/55 

CONDITIONING 

5 Rounds For Time 

6 Hang Power Cleans 50/35 

8 Front Rack Lunges 50/35 

10m Disc Drag 

Run 200m 

 

StrataLadies - Week 28 Workout 2 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Lacrosse Ball Shoulder/Chest 

S3. Band Assisted Lats 

Strength

Take a few mins to Review Pushup (Reinforce Midline) and Inverted Rows   

3 Rounds 

Work In Partners 1:1 

10 Pushups to Ab Mat   

10 Inverted Rows 

9 Pushups to Ab Mat

9 Inverted Rowss 

8 Pushups to Ab Mat

8 Inverted Rows 

7 Pushups to Ab Mat

7 Inverted Rows

Partner 1 completes 10 Pushups 10 Inverted Rows 

Then Partner 2 completes 10 Pushups 10 Inverted Rows 

Partner 1 completes 9 Pushups 9 Inverted Rows

Then Partner 2 completes 9 Pushups 9 Inverted Rows etc….

Conditioning  

3 Rounds For Time

Run 200m  

12 DB Snatch 

12 DB Front Rack Reverse Lunges  

Use single dumbbell, Snatch is alternating then hold single dumbbell on chest for lunges 

Midline 

2 Rounds

12 Lateral Banded Steps each way (band around ankles)

straight into

12 Pikes or Knee Tucks on Disc 

straight into

12 Med Ball Situps on Ab Mat 

TUESDAY - Strata 235.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Shoulders 

S2. HS Holds (shoulder activation) 

S3. Coaches Choice 

GYMNASTICS SKILLS 

StrataFit   

3 Rounds 

Kipping HSPU Practice 

Work on Max Reps at a height you can perform at least 3 reps on

Scaling: HSPU Strength kneeling on the box

StrataStrong 

3 Rounds 

5 Strict HSPU 

Straight into 

Max Kipping HSPU’s 

Rest Up to 2 mins between sets 

CONDITIONING 

StrataFit   

EMOM 9

Min 1. 15/10 Cal Row

Min 2. 15 Box Step Overs 

Min 3. 10  Pullups 

- Rest 2 Mins 

EMOM 9

Min 1. 15 HR Pushups 

Min 2. 10 Burpees  

Min 3. 10 Kipping Knees 2 Chest 

StrataStrong   

EMOM 9

Min 1. 20/15 Cal Row

Min 2. 15 Box Jump Overs 

Min 3. 10 C2B Pullups 

- Rest 2 Mins 

EMOM 9

Min 1. 20 HR Pushups 

Min 2. 15 Burpees  

Min 3. 10 T2B 

MIDLINE 

2-3 Rounds 

10 Body Saws 

Straight into 

10 Pikes 

MONDAY - Strata 234.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Hips/Glutes 

S2. Frog Stretch on Discs 

S3. Coaches Choice 

STRENGTH

Stamina Squats

StrataFit

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 8 KB Goblet Squats 

Even Minutes - 8 Knee Tucks on Disc 

StrataStrong

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 60% of 3-Rep Back Squat on *both* lifts.

Body Armor

3 Giant Sets:

10 Dumbbell Box Step Ups (24"/20")

Straight into 

Max Effort Pushups 

Rest 1:00 between sets.

CONDITIONING 

StrataFit

10 Rounds For Time 

10 DB Snatch 

30 Single Unders 

StrataStrong  

10 Rounds For Time 

10 DB Snatch 22.5/15

30 Double Unders 

12 min Time Cap 

 

Strata Ladies - Week 28 Workout 1 

Mobility and Maintenance 

S1. T Spine foam roller

S2. Band Assisted Good Mornings 

S3. Lacrosse Ball Glutes 

Structural Balance

3 Rounds 

Station 1. 10 KB Single Leg Deadlifts 5 per side 

Station 2. 10 Alternating Box Step-ups  (add weight when possible)  

Station 3. 10 DB Renegade Rows 

Work in pairs or threes starting on alternate stations until you complete 3 rounds each.

Strength/Midline 

12 KB Goblet Squat (Air Squat if strength doesn’t allow full range)

12 KB or DB Romanian Deadlifts 

12 Ab Matt Situps  

10 KB Goblet Squat 

10 KB or DB Romanian Deadlifts 

10 Ab Matt Situps

8 KB Goblet Squat 

8 KB or DB Romanian Deadlifts 

8 Ab Matt Situps  

Work in same partners one follows the other 

Conditioning 

EMOM 12

Min 1. :40 sec Row or Airbike 

Min 2. 15 KB Swings  

Min 3. 10 Knee Tucks straight into 20 Mountain Climbers 

SATURDAY - Strata 323.

MOBILITY AND MAINTENANCE 

Coach James’ Dynamic Piece 

CONDITIONING 

StrataStrong and StrataFit

Teams of 3 

Row 600m as a Team 

Share as a Team 

3 Rounds 

60 DB Snatch 22.5/15 

45 Box Jump Overs 

30 Burpees 

Row 600m as a Team 

Share as a Team 

2 Rounds 

60 Push Jerks 

45 T2B 

30 Burpees 

Row 600m as a Team 

Share as a Team 

1 Round

60 Front Squats 

45 Pull-ups

30 Burpees 

FRIDAY - Strata 322.

MOBILITY AND MAINTENANCE 

Walking Dynamic Piece 

Single Leg Deadlifts 

Mobility Lunges etc… 

STRENGTH 

StrataFit 

Every 2 Mins (5 Rounds)

10 Deadlift 60/40

5 S2OH 60/40 

StrataStrong 

Every 2 Mins (5 Rounds)

10 Deadlift 60/40

5 S2OH 60/40 

CONDITIONING 

StrataStrong  

CONDITIONING (AMRAP)

AMRAP 18 

In Partners 

Partner A. Run 400m 

Partner B. Perform Amrap until Partner A gets back from run 

Partner B. Run 400m 

Partner A. Perform Amrap until Partner B gets back from run 

Etc.......

AMRAP 

10 Burpees 

10 T2B 

10 KB Swings 24/20 

When you get back from run and switch with your partner Pick up AMRAP where you left it previous round. 

 

StrataLadies Week 28, Workout 3 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Dynamic Warmup 

Midline/Structural Balance 

10 Shoulder Taps 

10 Barbell Bent Over Row 

10 KB Lunges 

3 Rounds 

Conditioning  

For Time 

Row 200m

25 Ab Mat Situps 

Row 200m

20 KB Swings 

Row 200m 

15 Deadlifts 

Row 200m

10 Pushups 

Midline 

1 Max Effort Plank 

Straight into 

20 Lying Leg Raises 

THURSDAY - Strata 321.

HAPPY BIRTHDAY STRATA FIT! 🎈

MOBILITY AND MAINTENANCE 

S1. Frog Stretch on Discs 

S2. Lacrosse Ball Hips 

S3. Coaches Choice 

STRENGTH 

StrataFit 

Even. 7 KB Goblet Squats 

Odd. 15/10 Mat Assisted Pushups 

EMOM 12 

Even. 5 Front Squats 

Odd. 15/10 HR Pushups 

CONDITIONING 

StrataStrong  

CONDITIONING 

StrataStrong and StrataFit  

1 Min On 1 Min Off in Partners 

3 Rounds each per station before moving onto the next station 

Station 1. Row Calories 

Station 2. DB Snatch 22.5/15

Station 3. AIrbike Calories 

Station 4. Wall Balls 9/6 

WEDNESDAY - Strata 320.

MOBILITY AND MAINTENANCE 

S1. Foam Roller Thoracic 

S2. Lacrosse Ball Shoulders 

S3. Coaches Choice 

STRENGTH

StrataStrong and StrataFit   

EMOM 10 

Every min on the min 

3 Deadlift 

Deadlift @ 75% 1 RM Deadlift 

CONDITIONING 

StrataFit   

EMOM 20 

Min 1. 12 Box Step Overs 

Min 2. 7 DB Push Press 

Min 3. 50 Single Under’s 

Min 4. 20m Heavy Sled Push

Min 5. 9 Burpees 

StrataStrong 

EMOM 20 

Min 1. 15 Box Jump Overs 

Min 2. 7 Push Jerks 60/40  

Min 3. 60 Double Under’s 

Min 4. 20m Heavy Sled Push 

Min 5. 12 Burpees 

 

StrataLadies Week 28, Workout 2 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Dynamic Warmup 

Midline/Structural Balance 

10 Alternating Single Leg Deadlifts 

10 Box Step-ups 

10 KB Sumo Deadlift High Pulls 

3 Rounds 

Add weight to the exercise with DB or KB 

Conditioning  

EMOM 12 

Min 1. 10 DB Snatch 

Min 2.  9 Wall Balls 

Min 3. 7 Cal Airbike 

Midline 

15 Lying Hip Extensions Knees wide 

10 Weighted Situps 

2 Rounds 

TUESDAY - Strata 319.

MOBILITY AND MAINTENANCE 

S1. Hamstring Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

GYMNASTICS STRENGTH 

StrataFit   

Band Assisted Strict Pull-ups

5-5-5-5-5

After each set 

10 Knee Tucks on Discs 

Rest up to 2 mins between sets

StrataStrong 

Strict Pull-ups

8-7-6-5-4 

After each set 

10m Disc Drag 

Rest up to 2 mins between sets  

CONDITIONING 

StrataStrong and StrataFit   

AMRAP 3:

15/12 Calorie Row 

12 Power Cleans 40/30 

Rest 3:00

AMRAP 3:

15/12 Calorie Row 

8 Power Cleans 50/35 

Rest 3:00

AMRAP 3:

15/12 Calorie Row 

4 Power Cleans 60/40 

MIDLINE 

10 Bodysaws on disc 

10 Plank Get-Ups 

2-3 Rounds 

MONDAY - Strata 318.

MOBILITY AND MAINTENANCE 

S1. Couch Stretch (1 min per side)

S2. Frog Stretch (2 Mins Total) 

S3. Lacrosse Ball Shoulders (1 min per side)

STRENGTH

StrataStrong and StrataFit   

EMOM 10 

3 Back Squats 

Back Squat @ 75% 1 RM Back Squat 

Body Armour

3 Sets

10 KB Front Rack Travelling Lunges 

Straight into 

15/10 HR PushUps 

Rest 90 secs between sets.

CONDITIONING 

StrataStrong  and StrataFit

15 min AMRAP 

5 Dumbbell Hang Clean and Press, Left Arm 22.5/15 

5 Dumbbell Hang Clean and Press, Right Arm 22.5/15 

10 Alternating Dumbbell Snatch 

10 T2B 

200m Run 

 

Strata Ladies Week 28, Workout 1 

Mobility and Maintenance 

S1. T Spine foam roller

S2. Band Assisted Good Mornings 

S3. Lacrosse Ball Glutes 

Structural Balance/Midline 

Station 1. 12 Barbell Back Squats

Station 2. 8 KB Romanian Deadlifts 

Station 312 Plate Lying Leg Raises 

Work in partners starting on different stations until you complete 3 rounds each.

Conditioning 

3 Rounds For Time 

250m Row 

20 Bodyweight Walking Lunges 

15 Ab Mat Sit-ups 

10 KB Swings 

Midline 

12 Knee Tucks 

10 Shoulder Taps 

8 Plank Getups 

Side Plank 30 secs each side 

2 Rounds 

SATURDAY - Strata 317.

MOBILITY AND MAINTENANCE 

Coach James Dynamic Warmup Piece 

CONDITIONING 

StrataStrong and StrataFit

Teams of 3, with a 25:00 Time Cap:

200/140 Calorie Row 

... Directly into:

3 Rounds:

50 Toes to Bar

50 Box Jump Overs (24"/20")

50 Power Snatches*

Round 1 Barbell - 40/30

Round 2 Barbell - 50/35 

Round 3 Barbell - 60/40

FRIDAY - Strata 316.

MOBILITY AND MAINTENANCE 

Walking Dynamic Piece 

Single Leg Deadlifts 

Mobility Lunges etc… 

STRENGTH 

StrataStrong and StrataFit   

Deadlift 

With a 12 min running clock Build to a Heavy 5 Reps 

CONDITIONING

AMRAP 14:

StrataFit   

15 Thrusters 

30 Single-Unders

15 Pull-Ups

30 Single-Unders

StrataStrong

15 Thrusters 

30 Double-Unders

15 CTB Pull-Ups

30 Double-Unders 



MIDLINE 

3 Rounds 

Tabata 40:20 

KB Front Rack Hold 

Hollow Hold 

Bar Hang

 

Strata Ladies - Week 27, Workout 3 

Mobility and Maintenance 

Lacrosse Ball Shoulders

Banded Good Mornings + Lying Hamstring stretch

Dynamic lunges

Strength 

3 Rounds

12 Alternating KB Pendlay Rows 

12 Empty Barbell Single leg Deadlifts (6 each leg)

12 Plate OH Step back lunges (hold plate at chest to scale) 

Conditioning 

EMOM 15 (3 Rounds)

M1: 12 BB Deadlifts 

M2: 12 DB push press

M3: 20m Sled Push

M4: 12 KB Swings

M5: 12 Ab mat sit ups

Midline 

2 Rounds - in your own time

Max Effort Plank 

15 plate lying leg raises

20 cross crawlers