FRIDAY - Strata 116.

MOBILITY AND MAINTENANCE 

S1. Band Assisted Hamstring Floss  

S2. Dynamic Warmup

STRENGTH

StrataFit  

Deadlift 

15-13-11-9-7-5-3 

Rest at least 1 min between sets 

StrataStrong 

Deadlift 

3-3-3 @ 78%

3-3-3 @ 85%

3-3-3 @ 87%

CONDITIONING (AMRAP, Partners 1:1)

StrataFit  

AMRAP 15 

3 KB Sumo High Pulls 

3 KB Swings 

3 KB Push Press 

6 KB Sumo High Pulls 

6 KB Swings 

6 KB Push Press 

9 KB Sumo High Pulls 

9 KB Swings 

9 KB Push Press 

Partner A completes 3 KB Sumo High Pulls 3 KB Swings 3 KB Push Press

Partner B completes 3 KB Sumo High Pulls 3 KB Swings 3 KB Push Press

Partner A completes 6 KB Sumo High Pulls 6 KB Swings 6 KB Push Press

Partner B completes 6 KB Sumo High Pulls 6 KB Swings 6 KB Push Press etc… 

StrataStrong

AMRAP 15

3 Deadlifts

3 Hang Power Cleans 50/35

3 Push Jerks

6 Deadlifts

6 Hang Power Cleans

6 Push Jerks

9 Deadlifts

9 Hang Power Cleans

9 Push Jerks

Partner A completes 3 Deadlifts 3 Hang Power Cleans 3 Push Jerks

Partner B completes 3 Deadlifts 3 Hang Power Cleans 3 Push Jerks

Partner A completes 6 Deadlifts 6 Hang Power Cleans 6 Push Jerks

Partner B completes 6 Deadlifts 6 Hang Power Cleans 6 Push Jerks etc… 

 

Strata Ladies Week 10, Workout 3 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

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

Strength SuperSet 

EMOM 9 

Min 1. Pushups 10-9-8

Min 2. Band Assisted Pull-ups 5-4-3 

Min 3. Barbell Romanian Deadlift 10-9-8 

Drop one rep per round 

Conditioning 1 Round for Time

Buy In. 

Run 200m (School Zone Sign and Back)

3 Rounds 

10 Box Jumps or Step-Ups 

10 DB Snatch 

10 Lying T2B 

Cash Out

Run 200m (School Zone Sign and Back)

MIDLINE

10m Disc Drag or 10 Knee Tucks 

30 secs Side Plank R 

30 secs Side Plank L 

2 Rounds