FRIDAY - Strata 93.

MOBILITY AND MAINTENANCE 

S1. Band Assisted Front Rack 

S2. Broomstick Complex 


GYMNASTICS STRENGTH 

Not For Time 

StrataFit

10-8-6-4-2

Strict Pullups (band assisted if needed)

L-Sit KB Push Press

Cal Row

StrataStrong 

12-10-8-6-4

Strict C2B Pullups 

Strict HSPU 

Cal Row 

CONDITIONING 

StrataStrong and StrataFit  

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

Dumbbell Snatch 22.5/15

Lunges w/ Dumbbell in Front Rack

 

Strata Ladies Week 5, Workout 3 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Dynamic Stretch Including Mobility Lunge Walkout Pushups etc..

Strength Superset   

10-9-8-7-6

Barbell Back Squat 

5-4-3-2-1

Banded Pull-ups 

Conditioning 12 mins (3 Rounds)

Min 1. 10 Box Jumps or Step-Ups 

Min 2. 12 KB Swings 

Min 3. :45 sec Airbike 

Min 4. 12 Walking KB Lunges (hold KB in suitcase)

Midline 

20 Mountain Climbers on Disc  

15 Ab Mat Situps

10 Lying Leg Raise with 5kg plate above Chest 

2 Rounds