MONDAY - Strata 106.

MOBILITY AND MAINTENANCE 

S1. Disc Frog Stretch 

S2. Box Pigeon Stretch 

S3. Dynmaic Piece 

STAMINA SQUATTING

EMOM 10 (5 Rounds)

Odd Minutes: 2 Front Squats

Even Minutes:  10 KB Goblet Squats 24/20

Barbell loaded at 75% of 1RM Front Squat 

CONDITIONING (AMRAP)

StrataFit  

AMRAP 15

60 Single Unders 

20 Wallballs 

10 Deadlifts 

StrataStrong  

AMRAP 15

60 Double Unders 

30 Wallballs 

15 Deadlifts 100/70 

 

Strata Ladies Week 8, Workout 1 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain (top to bottom) 

S2. Band Assisted Hamstring 

S3. Mobility Lunges/Walkouts etc. 

Strength SuperSet 

EMOM 12 (4 Rounds) 

Min 1. 10 BB Back Squats 

Min 2. 10 KB Romanian Deadlifts 

Min 3. 10 Knee Tucks on Disc 

Conditioning (For Time)

10 Cal Row 

10 KB Sumo Highpulls 

10 Cal Row

10 KB Front Rack Lunges 

10 Cal Row 

10 KB Swings 

10 Cal Row 

10 KB Goblet Squats

Midline

15-12-9

Lying Leg Raises 

Med Ball Situps