MONDAY - Strata 83.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Glutes 

S2. Wall Couch Stretch 

STRENGTH 

Tempo Front Squats 32X1 

3-3-3-3-3

Rest 90 secs between sets 

CONDITIONING 

StrataFit  

In Partners Share 

100 DB Snatch

100 Single Under’s

80 Wall Balls 6/4

80 Single Under’s 

60 DB Snatch 

60 Single Under’s 

40 Wall Balls 

40 Single Under’s 

StrataStrong 

In Partners Share 

100 DB Snatch 22.5/15

100 Double Under’s

80 Wall Balls 9/6

80 Double Under’s 

60 DB Snatch 

60 Double Under’s 

40 Wall Balls 

40 Double Under’s 

 

Strata Ladies Week 4, Workout 1 

Mobility and Maintenance 

S1. T Spine foam roller

S2. Lacrosse Ball Glutes and Hip Flexor 

S3. Mobility Lunges  

Structural Balance/Midline 

10 Box Step-ups 

10 Ring Rows 

10 Walking Lunges 

3 Rounds 

Add KB to Box Step-ups and Lunges 

Strength Superset   

10-8-6-4-2

Barbell Back Squat 

2-4-6-8-10

KB Sumo High Pulls 

10 Barbel Back Squats 

2 KB Sumo High Pulls 

8 Barbel Back Squats 

4 KB Sumo High Pulls 

6 Barbel Back Squats 

6 KB Sumo High Pulls ….etc 

Conditioning 

In Partners Share 

30 Cal Row 

30 KB Swings 

60 Ab Matt Situps 

30 KB Swings 

30 Cal Row