FRIDAY - Strata 87.

MOBILITY AND MAINTENANCE 

S1. Band Assisted Front Rack 

S2. Broomstick Complex 

OLYMPIC LIFTING 

CLEAN and JERK COMPLEX

StrataFit 

5 SETS 

3 Front Squats + 2 Push Press 

StrataStrong 

5 SETS 

1 Squat Clean + 3 Front Squats + 1 Split Jerk

CONDITIONING 

StrataStrong and StrataFit  

1 Min On 1 Min Off in Partners 

3 Rounds per station before moving onto the next station 

Station 1. Row Calories 

Station 2. AIrbike Calories 

Station 3. DB Snatch 22.5/15 

Station 4. Wall Balls 9/6 

 

Strata Ladies Week 4, Workout 3

Mobility and Maintenance 

S1. Band Assisted Good Mornings 

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

Strength and Core 

EMOM 12 

Min 1. 5 Band Assisted Pullups (use low ring row if needed)

Min 2. 10-15 Knee Tucks on Disc 

Min 3. :40 sec Airbike 

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

Work In Partners so the coach can assist with banded Pull-ups 

Conditioning 

10 Cal Row 10 KB Goblet Squats 

10 Cal Row 10 KB Swings  

10 Cal Row 10 KB Push Press 

10 Cal Row 10 KB Sumo High Pulls 

10 Cal Row 10 KB Thrusters 

Use one single kettlebell for the whole workout