WEDNESDAY - Strata 102.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Shoulders 

S2. Band Assisted Lats 

S3. Single Arm Shoulder Press 

STRENGTH 

StrataFit

EMOM 12 (6 Rounds)

Odd Minutes:  10-9-8-7-6-5 Ring Row 

Even Minutes: 10-9-8-7-6-5 HR Pushups 

StrataStrong 

EMOM 12 (6 Rounds)

Odd Minutes: 5 Pendlay Row (Heavy)

Even Minutes: 10 HR Pushups 

CONDITIONING 

StrataFit

EMOM 18 

Min 1. 15 Box Step Overs 

Min 2. 12 Kipping Knee 2 Chest 

Min 3. 9 DB Cleans 

StrataStrong 

EMOM 18 

Min 1. 15 Box Jump Overs 

Min 2. 12 T2B 

Min 3. 9 DB Cleans 22.5/15 

 

StrataLadies Week 7, 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 BB Back Squat (reinforce ROM) and Ring Rows   

3 Rounds 

Work In Partners 1:1 

10 BB Back Squats  

10 Ring Rows  

9 BB Back Squats 

9 Ring Rows 

8 BB Back Squats 

8 Ring Rows 

7 BB Back Squats

7 Ring Rows 

Partner 1 completes 10 BB Back Squats 10 Ring Rows

Then Partner 2 completes 10 BB Back Squats 10 Ring Rows 

Partner 1 completes 9 BB Back Squats 9 Ring Rows

Then Partner 2 completes 9 BB Back Squats 9 Ring Rows etc..

Conditioning  

1 Round For Time

Row 300m  

12 DB Snatch 

20m Sled Push 

Row 200m 

10 DB Snatch

20m Sled Push 

Row 100m  

8 DB Snatch 

20m Sled Push

Work in partners get fastest Partner to start on rower then second Partner starts once rower is free this way there should be no double ups on equipment.

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