THURSDAY - Strata 303.

THURSDAY 24th OCTOBER 

MOBILITY AND MAINTENANCE 

S1. Disc Lats/Shoulders 

S2. Lacrosse Ball Shoulder 

S3. Coaches Choice 

GYMNASTIC STRENGTH

StrataFit 

3 Rounds (18 mins total)

AMRAP 2:

7 L-Sit DB Press

7 Ring Rows 

Max Double Under Attempts 

... Rest 1:00

In a 2:00 Window

8 DB OH Lunges (4 per arm alternating) 

20 Shoulder Taps 

Max Double Under Attempts

... Rest 1:00 

StrataStrong 

3 Rounds (18 mins total) 

AMRAP 2:

7 Strict HSPU

7 Strict Pull-Ups

Max Double Under’s 

... Rest 1:00

In a 2:00 Window

8 Pistol Squats 

8m HS Walk (8 Squares) 

Max Double Under’s 

... Rest 1:00 

CONDITIONING 

StrataStrong and StrataFit 

In Partners 1:1

20-18-16-14-12-10-8-6-4-2

DB Hang Clean and  Jerk 22.5/15

DB Front Rack Lunge 22.5/15 

Partner a completes 20 DB Hang C&J

Partner b completes 20 DB Hang C&J 

Partner a completes 20 DB Lunges 

Partner b completes 20 DB Lunges 

Partner a completes 18 DB Hang C&J

Partner b completes 18 DB Hang C&J 

Partner a completes 18 DB Lunges 

Partner b completes 18 DB Lunges 

Etc…

(Capacity Builder)

Tabata (8 Rounds) 

20:10 

Burpees 

WEDNESDAY - Strata 302.

WEDNESDAY 23rd OCTOBER 

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex 

S3. Coaches Choice 


CONDITIONING 

StrataStrong 

STRENGTH/AEROBIC CAPACITY 

StrataStrong  

Part A (On the 0:00):

For Time (12 Minute Cap):

With a partner complete 

For Time: 

3 Rounds 

20 Hang Power Snatch 40/30 

20 Burpee Bar Hops 

20 Hang Power Cleans 40/30

20 Burpee Bar Hops 


Part B (On the 15:00):

For Time (12 Minute Cap):

Individually 

3 Rounds 

Run 200m 

20 KB Swings 24/20

15 HR Pushups 

10 KB SDHP 24/20 


Part C (On the 30:00):

Not for Time 

15-12-9 

Inverted Rows 

Disc Body Saws 

Lying Banded Hip Extensions 

20m Disc Drag

 

Strata Ladies - Week 39, Workout 2

Mobility and Maintenance 

S1. Lacrosse Ball Hip Flexor/Glutes 

S2. Band Assisted Good Mornings 

S3. Coaches Choice 

Strength (Tri-Set) 

3 Rounds 

10 BB Back Squats (add weight if possible) 

10 Pushups to Target  

10m Disc Drag (or scale to 10 Knee Tucks)

Conditioning  

AMRAP 15

27 Cal Row 

21 KB Swings 

15 KB Goblet Squats  

12 Alternating Dumbbell Snatches

Midline

10 Body Saws

20 Cross Crawlers

10 Shoulder Taps  

2 Rounds 

TUESDAY - Strata 301.

TUESDAY 22nd OCTOBER 

MOBILITY AND MAINTENANCE 

S1. Roller T-Spine/Lats 

S2. Lacrosse Ball Glutes 

S3. Coaches Choice 

STRUCTURAL BALANCE 

KB Flow (perform all exercises on the L side before moving to the right) 

StrataFit 

3 Rounds 

5 Hang Snatch

5 Push Press 

5 Front Rack Reverse Lunges

StrataStrong 

3 Rounds 

5 Hang Snatch

5 Push Press 

5 OH Reverse Lunges

CONDITIONING (For Time) 

StrataFit

AMRAP 20:

100 Double Unders

50 Wallballs 

40 Calorie Row

30 Alternating Dumbbell Power Snatches 22.5/15 

20 Kipping Knee to Chest 

10 Pull-ups

StrataStrong

AMRAP 20:

100 Double Unders

50 Wallballs 

40 Calorie Row

30 Alternating Dumbbell Power Snatches 22.5/15 

20 Toes to Bar

10 Bar Muscle-ups

MIDLINE

2 Rounds 

15 Pikes 

15 Body Saws

MONDAY - Strata 300.

MONDAY 21st OCTOBER  

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Hip Flexor 

S3. Coaches Choice 

STRENGTH 

StrataStrong and StrataFit

Back Squat

 On the 0:00 – 10 Repetitions @ 72%

On the 2:00 – 8 Repetitions @ 76%

On the 4:00 – 6 Repetitions @ 80%

On the 6:00 – 4 Repetitions @ 84%

On the 8:00 – 2 Repetitions @ 88%

CONDITIONING 

StrataFit 

EMOM 16 

Min 1. 15 Deadlifts 

Min 2. 12 Box Step Overs 

Min 3. 9 DB Squats

Min 4. 15/12 Cal Row 

StrataStrong 

EMOM 16 

Min 1. 15 Deadlifts 55/35

Min 2. 12 Box Jump Overs 

Min 3. 9 DB Squats 22.5/15 

Min 4. 18/15 Cal Row 

MIDLINE

Weighted Planks

 

Strata Ladies - Week 39, Workout 1

Mobility and Maintenance

S1. Lacrosse Ball Shoulders

S2. Band Assisted Good Mornings

S3. Dynamic Squats and Lunges

Strength (Tri-Set)

3 Rounds

12 BB Romanian Deadlift

10 HR Pushups to Mat

8 Ring Rows

20 Shoulder Taps

Conditioning

Every 3 Mins (4 Rounds)

50 Single Skips

15 KB Swings

10 DB Box Step-ups

5 Burpees

Stop at 2 mins to ensure 1 min Rest, aim is to complete as fast as possible!

Midline

10m Disc Drag (or scale to 10 Knee Tucks)

10 Body Saws (or scale to 10 Crawlers)

10 Lying Banded Hip Extensions

10 Plank Getups

2 Rounds

FRIDAY - Strata 298.

MOBILITY AND MAINTENANCE 

Broomstick Complex/Empty Bar Warmup 

STRENGTH

StrataStrong and StrataFit  

Thruster

Build to a Heavy Set of 3 from Rack

CONDITIONING 

StrataFit   

EMOM 12

Min 1. 15/12 Calorie Row

Min 2. 9 Thrusters 

Min 3. 9 Pull-ups or Ring Rows  

(Capacity Builder)

Every :90 Seconds x 5 Sets:

10 Burpee Bar Hops 

StrataStrong 

EMOM 12

Min 1. 18/15 Calorie Row

Min 2. 9 Thrusters 

Min 3. 9 C2B Pull-ups 

(Capacity Builder)

Every :90 Seconds x 5 Sets:

8 Toes to Bar

8 Burpees

 

Strata Ladies - Week 38, Workout 3

Mobility and Maintenance

S1. Lacrosse Ball Glutes

S2. T-spine foam roller

S3. Coaches choice

Strength (Full body)

12–10-8-6-4

Box step ups (add DB if possible)

Bent over DB Row (each side)

Med Ball Sit-ups

Conditioning

EMOM 12 (3 rounds)

40 seconds of work - 20 seconds to move to the next station

M1: Air Bike

M2: KB Swings

M3: Sled push

M4: Burpees

Midline

10 Knee Tucks

20 Mountain Climbers

30 Shoulder Taps

2 Rounds

THURSDAY - Strata 297.

MOBILITY AND MAINTENANCE 

S1. Disc Lats/Shoulders 

S2. Lacrosse Ball Shoulder 

S3. Coaches Choice 

STRENGTH/AEROBIC CAPACITY 

StrataFit

Part A (On the 0:00):
For Time (12 Minute Cap):

With a partner complete 

For Time: 

100 Single Unders (shared)

10 HR Pushups (each)

Max Strict Banded Pull-ups each

80 Single Unders (shared)

8 HR Pushups (each) 

Max Strict Banded Pull-ups each

60 Single Unders (shared)

6 HR Pushups (each) 

Max Strict Banded Pull-ups each

40 Single Unders (shared)

4 HR Pushups (each) 

Max Strict Banded Pull-ups each

20 Single Unders (shared)

2 HR Pushups (each)

Max Strict Banded Pull-ups each 

Part B (On the 15:00):
For Time (12 Minute Cap):

Individually 

7 Rounds:

7 Kipping Knees 2 Elbow 

7 KB Swings 

100m Run

Part C (On the 30:00):

Not for Time 

2 Rounds:

:45 Seconds Plank Hold + 20 Knee Tucks 

:45 Seconds Plank Hold + 20 Toe Taps 

StrataStrong  

Part A (On the 0:00):
For Time (12 Minute Cap):

With a partner complete 

For Time: 

100 Double Unders (shared)

10 Kipping HSPU (each)

Max Strict Pull-ups each

80 Double Unders (shared)

8 Kipping HSPU (each) 

Max Strict Pull-ups each

60 Double Unders (shared)

6 Kipping HSPU (each) 

Max Strict Pull-ups each

40 Double Unders (shared)

4 Kipping HSPU (each) 

Max Strict Pull-ups each

20 Double Unders (shared)

2 Kipping HSPU (each)

Max Strict Pull-ups each 

Part B (On the 15:00):
For Time (12 Minute Cap):

Individually 

7 Rounds:

7 Toes to Bar

7 KB Swings 24/20 

100m Run

Part C (On the 30:00):

Not for Time 

2 Rounds:

:45 Seconds HS Hold + 20 Pikes 

:45 Seconds HS Hold + 20 Toe Taps 

WEDNESDAY - Strata 296.

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex 

S3. Coaches Choice 

STRENGTH 

StrataFit   

EMOM 10 

Even. 5 Deadlifts 

Odd. 20 Mountain Climbers  

StrataStrong 

Use 12 Mins to Build to a Moderately Heavy

3 Rep Deadlift

CONDITIONING 

StrataFit   

EMOM 20 (4 Rounds)

Min 1. 5 Overhead Squats 

Min 2. 5 Hang Power Cleans 

Min 3. 10 Single Arm Dumbbell Hang Clean and Jerks 

Min 4. :40 secs Handstand Walk Practice

Min 5. 12/9 Cal or Bike

StrataStrong 

EMOM 20 (4 Rounds)

Min 1. 5 Overhead Squats (Heavy) 

Min 2. 5 Tap and Go Power Cleans 70/50

Min 3. 10 Single Arm Dumbbell Hang Clean and Jerks 

Min 4. :40 secs Handstand Walk Practice

Min 5. 12/9 Cal Bike

BODY ARMOUR 

8 DB Hammer Curl and Press 

8 DB Renegade Rows 

 

StrataLadies - Week 38 Workout 2 

Mobility and Maintenance 

Foam roller T-spine

Banded Lats and Shoulders

Coaches Choice

Strength/Structural Balance  

Pushups 2 Target 10-9-8-7-6

Inverted  Rows 6-7-8-9-10

Cross Crawlers 10-10-10-10-10

Conditioning   

200m Row, 15 KB Swings + 5 Burpees

200m Run, 15 Ab Mat Situps + 10 Single Arm DB Press (5 per arm) 

200m Row, 15 KB Swings 5 Burpees

200m Run, 15 Ab Mat Situps + 10 Single Arm DB Press (5 per arm)

200m Row , 15 KB Swings +   5 Burpees

Midline (2 Rounds) 

Disc Complex 

5 Pikes 

10 Knee Tucks 

20 Mountain Climbers

 

Rest 1 min 

Try no rest between exercises 

TUESDAY - Strata 295.

MOBILITY AND MAINTENANCE 

S1. Dynamic Warmup Piece 

GYMNASTIC STRENGTH

StrataFit 

EMOM 9 

Min 1. 10 L-Sit DB Press 

Min 2. 12 Kipping Knees 2 Chest 

Min 3. 20m Disc Drag

StrataStrong 

EMOM 9 

Min 1. Max Reps Strict HSPU 

Min 2. 12 Kipping T2B 

Min 3. 20m Disc Drag 

CONDITIONING 

StrataStrong 

CONDITIONING (For Time) 

StrataFit

200m Run, 30 Single Unders 15 Burpees

200m Row, 30 Single Unders, 13 Burpees

200m Run, 30 Single Unders, 11 Burpees

200m Row, 30 Single Unders, 9 Burpees

200m Run, 30 Single Unders, 7 Burpees

200m Row, 30 Single Unders, 5 Burpees

StrataStrong

200m Run, 30 Double Unders, 21 Burpees

200m Row, 30 Double Unders, 18 Burpees

200m Run, 30 Double Unders, 15 Burpees

200m Row, 30 Double Unders, 12 Burpees

200m Run, 30 Double Unders, 9 Burpees

200m Row, 30 Double Unders, 6 Burpees

MIDLINE 

12-9-6 

Lying Toes 2 Bar (slow downward phase) 

Disc Body Saws 

MONDAY - Strata 294.

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Hip Flexor 

S3. Coaches Choice 

STRENGTH 

Back Squat

StrataStrong and StrataFit

Back Squat

On the 0:00 – 10 Repetitions @ 70%

On the 2:00 – 8 Repetitions @ 74%

On the 4:00 – 6 Repetitions @ 78%

On the 6:00 – 4 Repetitions @ 82%

On the 8:00 – 2 Repetitions @ 86%

CONDITIONING 

StrataFit 

For Time:

21 – 15 – 9

Wallballs 

Pull-ups 

Front Squats 40/30

Box Jump Overs 24/20

Dumbbell Snatches 22.5/15 

StrataStrong 

For Time:

21 – 15 – 9

Wallballs 

Pull-ups 

Front Squats 40/30

Box Jump Overs 24/20

Dumbbell Snatches 22.5/15 

 

Strata Ladies - Week 38 Workout 1

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Wall Assisted Couch Stretch

S3. Lacrosse Ball Glutes 

Strength (3 Rounds) 

S1. 12 KB Front Rack Walking Lunges (use 2 Kbs if possible)

S2. 10 L-Sit DB Press  

S3. 8 BB Deadlifts 

Complete all 3 exercises in succession before resting. 

Conditioning 

AMRAP 14

50 Single Skips  

400m Row 

30 DB Snatch

20 Mountain Climber’s (disc)

10 KB Goblet Squats to Target 

Midline 

3 Rounds 

10 Disc Lying Hamstring Curls 

10m Disc Drag or 10 Knee Tucks 

10 Banded Good Mornings  

SATURDAY - Strata 293.

MOBILITY AND MAINTENANCE 

Coach DK’s Dynamic Piece 

CONDITIONING 

StrataStrong and StrataFit

IN TEAMS OF 3

Ben Burgerons 

 ”Sasquatch” 

Teams of 3 

For Time (30 Minute Time Cap):

250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

45/30 Calorie Row + 30 Toes to Bar

Weight Climbs Every 50 Reps:

Weight 1: 40/30

Weight 2: 50/35

Weight 3: 60/40

Weight 4: 70/45

Weight 5: 80/50

StrataFit

IN TEAMS OF 3-4 (5 Rounds Each)

Indian File (One follows the other workout starts on the Rower) 

FRIDAY - Strata 292.

MOBILITY AND MAINTENANCE 

Broomstick Complex/Empty Bar Warmup 

SNATCH TECHNIQUE 

StrataStrong and StrataFit  

Squat Clean Complex

On the 2:00 x 5 Sets:

1 Clean Pull 

1 Hang Squat Clean 

1 Squat Clean 

CONDITIONING (Capacity Builder)

StrataFit   

EMOM 20

Min 1. 12 Kipping Knee 2 Chest 

Min 2. :40 sec Sled Push

Min 3. :40 sec Double Unders 

Min 4. :40 sec Airbike 

Min 5. 10 DB Cleans 

StrataStrong 

EMOM 20

Min 1. 12 T2B

Min 2. :40 sec Sled Push

Min 3. :40 sec Double Unders 

Min 4. :40 sec Airbike 

Min 5. 10 DB Cleans 22.5/15

BODY ARMOUR 

DB Hammer Curl and Press 

DB Renegade Rows 

 

StrataLadies - Week 36 Workout 3

Mobility and Maintenance

Dynamic Full body Complex (lunges, walk out push ups, etc)

Strength  

Use a few minutes to demonstrate Russian KB Swing

Focus on high hinge of the hip to engage hamstrings and drive hips through to engage glutes and midline in top position. 

16 KB Goblet Lunges 

16 Russian KB Swings 

16 Crawlers 

14 KB Goblet Lunges

14 Russian KB Swings 

14 Crawlers 

12 KB Goblet Lunges

12 Russian KB Swings 

12 Crawlers 

10 KB Goblet Lunges

10 Russian KB Swings 

10 Crawlers 

Use the same KB and rest 1 min after each round 

Conditioning 

10-9-8-7-6-5-4-3-2-1

Wall Balls 

KB Swing 

1-2-3-4-5-6-7-8-9-10

Starting with and then top of each min stop and complete 3 Burpees until rep scheme is completed (coach call out min) 

If wall ball target is too high use the MB as a squat target and thruster a single KB 

If 3 burpees is too many reduce to 2 reps 

Midline 

1 min plank 

90 secs rest 

1 min Plank 

If the athlete can, add a 2.5kg, 5kg or 10kg to the upper back to challenge midline strength.

THURSDAY - Strata 291.

MOBILITY AND MAINTENANCE 

S1. Disc Lats/Shoulders 

S2. Lacrosse Ball Shoulder 

S3. Coaches Choice 

Gymnastic Skills (Capacity Builder)

StrataFit 

5 Sets, Not for Time:

40 Unbroken Single-Under’s

3-5 C2B Pull-ups or Kipping Pull-ups 

StrataStrong  

5 Sets, Not for Time:

40 Unbroken Double-Under’s

3-5 Ring or Bar Muscle-ups

AEROBIC CAPACITY 

StrataFit 

For Time 

200m Run

15 Cal Row 

15 Burpees 

15 Ab Mat Situps 

15 Pushups  

15 Ab mat Situps 

15 Burpees 

15 Cal Machine 

200m Run

StrataStrong   

Conditioning
For Time 

200m Run

20 Cal Row 

20 Burpees 

20 Ab Mat Situps 

20 Kipping HSPU 

20 Ab mat Situps 

20 Burpees 

20 Cal Machine 

200m Run  

MIDLINE 

Disc Complex 

WEDNESDAY - Strata 290.

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex 

S3. Coaches Choice 

STRENGTH 

Use 12 Mins to Build to a Moderately Heavy 

Snatch 

Focus can be load or technique today 

Snatch can be power or squat

Barbell Cycling

StrataStrong and StrataFit   

With a partner 1:1  

12 Power Cleans 

12 Front Squats 

12 Push Jerks 

Rest the time it takes to change the weights 

9 Power Cleans 

9 Front Squats 

9 Push Jerks 

Rest the time it takes to change the weights 

6 Power Cleans 

6 Front Squats 

6 Push Jerks 

FINISHER 

Same partners 1:1 

20-18-16-14-12 Cal Machine 

Max effort 

 

StrataLadies - Week 36 Workout 2 

Mobility and Maintenance 

Foam roller T-spine

Banded Lats and Shoulders

Coaches Choice

Strength/Structural Balance 

3 Rounds 

S1. BB Back Squats 12-10-8

S2. Inverted  Rows 8-8-8

S3. Medicine Ball Pikes 

Conditioning   

EMOM 16

Min 1. 16 DB Snatch 

Min 2. :40 sec Sled Push

Min 3. 12 Box Jumps or DB Box Step-Ups  

Min 4. :40 sec Airbike 

Midline (2-3 Rounds) 

Disc Complex 

5 Pikes 

10 Knee Tucks 

20 Mountain Climbers

Rest 1 min 

Try no rest between exercises 

TUESDAY - Strata 289.

MOBILITY AND MAINTENANCE 

S1. Bar Hangs 

S2. HS Holds 

S3. Coaches Choice 

STRENGTH/AEROBIC CAPACITY 

StrataFit

Part A (On the 0:00):

For Time (12 Minute Cap):

With a partner complete 

40 Calorie Machine 

40 L-Sit DB Press 

30 HR Pushups (each) 

20 Strict Pullup’s (each) 

Part B (On the 15:00):

For Time (12 Minute Cap):

Individually 

3 Rounds For Time:

300 Meter Run

15 Burpees 

9 Kipping Knee to Chest 

Part C (On the 30:00):

Body Armour 

12-9-6-3 

Inverted Rows 

Plank Get-Ups

StrataStrong  

Part A (On the 0:00):

For Time (12 Minute Cap):

With a partner complete 

50 Calorie Machine 

40 Strict Handstand Push-ups

30 HR Pushups (each) 

20 Strict Pullup’s (each) 

Part B (On the 15:00):

For Time (12 Minute Cap):

Individually 

3 Rounds For Time:

400 Meter Run

15 Burpees 

9 T2B 

Part C (On the 30:00):

Body Armour 

12-9-6-3 

Inverted Rows 

Plank Get-Ups 

MONDAY - Strata 288.

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Hip Flexor 

S3. Coaches Choice 

STRENGTH 

Back Squat

StrataStrong and StrataFit

Build to a Moderately Heavy Single

Followed by:

2×2 @ 92% 

2×4 @ 87% 

1×10 @ 77% 

CONDITIONING 

StrataFit 

For Time

24-16-8

Wallballs 

Box Jump Overs 

Dumbbell Hang Clean and Jerks 

StrataStrong 

For Time

30 – 20 – 10

Wallballs 

Box Jump Overs 

Dumbbell Hang Clean and Jerks 

MIDLINE

15-12-9

KB Lying Knees to Elbow 

Pikes on Disc 

 

Strata Ladies - Week 37 Workout 1

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Wall Assisted Couch Stretch

S3. Lacrosse Ball Glutes 

Strength (3 Rounds) 

S1. 10 BB Deadlifts 

S2. 10 KB Front Rack Walking Lunges (use 2 Kbs if possible)

S3. 10 DB Renegade Rows  

Complete all 3 exercises in succession before resting. 

Conditioning 

For Time 

200m Run

20 KB Swings 

15 Cal Machine 

10 Burpees 

20 Ab Mat Situps 

10 Burpees 

15 Cal Machine 

20 KB Swings 

200m Run  

Midline 

2 Rounds 

10 Disc Lying Hamstring Curls 

10 Disc Pikes or Knee Tucks 

10 Lying banded Hip Extensions 

SATURDAY - Strata 287.

MOBILITY AND MAINTENANCE 

Coach DK’s Dynamic Piece 

CONDITIONING 

StrataStrong and StrataFit

Teams of 2

50 Cal Row, 50 Deadlifts 100/75 

40 Cal Row, 400m Run (together) 

30 Cal Row, 30 Push Jerks 50/35

20 Cal Row, 20 DB Power Snatch (each) 25/17.5 

10 Cal Row, 10 Bar Muscle Ups or Burpee Pullup’s 

FINISHER 

Sleds and DB’s 

FRIDAY - Strata 286.

MOBILITY AND MAINTENANCE 

Broomstick Complex/Empty Bar Warmup 

SNATCH TECHNIQUE 

StrataStrong 

Power Snatch Complex

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

CONDITIONING (Capacity Builder)

StrataFit   

3 Sets For Time

15/10 Calorie Assault Bike or Row 

15 Thrusters 

15 Knees to Chest or Lying T2B

Rest 2 mins

StrataStrong 

3 Sets For Time

20/15 Calorie Assault Bike or Row 

15 Thrusters 

15 Toes to Bar

Rest 2 mins 

MIDLINE 

Weighted Planks

 

StrataLadies - Week 36 Workout 3

Mobility and Maintenance

Banded Shoulders and Lats

Dynamic Full body Complex (lunges, walk out push ups, etc)

Strength  

3 Rounds 

S1. 10 Pushups to Ab Mat  

S2. 10 Back Squats 

S3. 10 Plank get-ups or Shoulder Taps 

 

Conditioning 

AMRAP 12

12 KB Goblet Travelling Lunges 

30 Single Skips 

12 KB SDHP 

30 Single Skips 

Midline 

10-8-6 

Inverted Rows 

Knee Pikes or Knee Tucks 

THURSDAY - Strata 285.

MOBILITY AND MAINTENANCE 

S1. Disc Lats/Shoulders 

S2. Lacrosse Ball Shoulder 

S3. Coaches Choice 

Gymnastic Skills 

StrataFit 

Every 3 mins for 4 Rounds 

50 Single Skips or :40 secs Double Under Practice  

10 Single Arm DB OH Lunge (travelling 5 per arm) 

8 Pull-ups or Ring Rows 

StrataStrong  

Every 3 mins for 4 Rounds 

50 Double Under’s 

10 Pistol Squats 

4-8 C2B Pull-ups 

AEROBIC CAPACITY 

StrataFit  

For Time:

300m Run, 20 HR Pushups, 20 Ab Mat Situps 

300m Row, 15 Kettlebell Swings, 12 Ring Rows 

300m Row, 15 Kettlebell Swings, 12 Ring Rows 

300m Run, 20 HR Pushups, 20 Ab Mat Situps 

StrataStrong   

For Time:

400m Run, 30 HR Pushups, 30 Ab Mat Situps 

400m Row, 21 Kettlebell Swings, 12 Pullups 

400m Row, 21 Kettlebell Swings, 12 Pull-Ups

400m Run, 30 HR Pushups, 30 Ab Mat Situps 

BODY ARMOUR 

2-3 Rounds 

10 Disc Lying Hamstring Curls 

10 Disc Pikes 

WEDNESDAY - Strata 284.

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex 

S3. Coaches Choice 

STRENGTH 

Use 12 Mins to Build to a Moderately Heavy 

Clean and Jerk 

Focus can be load or technique today 

Clean can be power or squat

Jerk can be push or split 

CONDITIONING 

StrataFit   

In Partners 1:1 

5 Rounds each 

12 Deadlifts 

9 Front Squats 

6 Hang Power Cleans 

StrataStrong 

In Partners 1:1 

5 Rounds each 

12 Deadlifts 

9 Overhead Squats 

6 Hang Power Snatches 

Barbell. 50/35 

MIDLINE

Disc Complex

 

StrataLadies - Week 37 Workout 2 

Mobility and Maintenance 

Foam roller T-spine

Banded Lats and Shoulders

Coaches Choice

Strength/Structural Balance 

3 Rounds 

S1. 10 DB Renegade Rows 

S2. 10 BB Deadlifts 

S3. 15 Plate Lying Leg Raises

Conditioning   

For Time:

Row 300m, 20 DB Snatch ,20 Ab Mat Situps 

Row 300m, 15 Kettlebell Swings, 30 Mountain Climbers 

Row 300m, 15 Kettlebell Swings, 30 Mountain Climbers

Row 300m, 20 DB Snatch, 20 Ab Mat Situps 

Midline 

2-3 Rounds

10 Plank Get-Ups 

20 Shoulder Taps 

10 Crawlers

Try no rest between exercises