MONDAY - Strata 101.

MOBILITY AND MAINTENANCE 

S1. Disc Frog Stretch 

S2. Box Pigeon Stretch 

S3. Dynmaic Piece 

STAMINA SQUATTING

EMOM 12 (6 Rounds)

Odd Minutes: 3 Front Squats

Even Minutes: 12 KB Goblet Squats 24/20

Barbell loaded at 60% of 1RM Front Squat 

CONDITIONING

5 Rounds For Time

StrataFit  

13/8 Cal Row 

10 Box Jump Overs 

10 KB Swings 20/16  

StrataStrong  

15/10 Cal Row 

10 Box Jump Overs 

5 Hang Clean and Jerks 50/30

 

Strata Ladies Week 7, Workout 1 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain (top to bottom) 

S2. Lacrosse Ball Hip Flexor   

S3. Mobility Lunges 

Structural SuperSet 

12 KB Front Rack Lunges 

12 KB Alternating KB Single Leg Deadlifts 

10 KB Front Rack Lunges 

10 KB Alternating KB Single Leg Deadlifts 

8 KB Front Rack Lunges 

8 KB Alternating KB Single Leg Deadlifts 

Strength/Midline 

3 Rounds 

12 Single DB Thrusters (squat + press overhead) 

12 Double KB Romanian Deadlifts 

12 V-Ups 

10 Single DB Thrusters

10 Double KB Romanian Deadlifts 

10 V-Ups 

8 Single DB Thrusters

8 Double KB Romanian Deadlifts 

8 V-Ups 

Conditioning

In Partners 30 secs on 30 secs off 

S1. Airbike 

S2. KB Swings  

S3. Ab Mat Situps 

Partner one completes 30 secs of work then partner 2 completes 30 secs of work until they have both completed 2 rounds each per station before moving onto the next station.