MONDAY - Strata 65.

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Glutes 

STRENGTH 

EMOM 10

2 Front Squats @ 75 % 1RM

CONDITIONING (TIME)

StrataFit

In Partners Complete 

1000m Row

60 DB Cleans 

60 DB Lunges 

60 DB Shoulder to OVH  

1000m Row

20 min Time Cap

StrataStrong 

In Partners Complete 

1000m Row

60 DB Cleans 22.5/15

60 DB Lunges 22.5/15

60 DB Shoulder to OVH 22.5/15 

1000m Row

20 min Time Cap

 

Strata Ladies - Week 1, Workout 1

Measurements and Brief Outline of the next 6 weeks. 

Mobility and Maintenance 

S1. T Spine foam roller

S2. Foam Roller Hamstrings 

S3. Lacrosse Ball Glutes 

Structural Balance/Midline 

10 Single Leg Deadlifts 5 per side (add KB If possible)  

10 Alternating Lunges (add KB If possible)  

10 Lying Leg Raises with Plate 5-10 kgs  

Complete all 3 exercises in succession before taking 1 mins rest.

Strength and Core (3 Rounds)

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

10 Knee Tucks on Discs straight into

20 Mountain Climbers 

Conditioning 

EMOM 9

Min 1. :40 sec Row

Min 2. 10 Box Step-ups (add KB If possible)

Min 3. 10-15 Ab Matt Situps