WEDNESDAY - Strata 108.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Shoulders 

S2. Band Assisted Lats 

S3. Single Arm Shoulder Press 

STRENGTH 

StrataFit

EMOM 10 (5 Rounds)

Odd Minutes:  10-9-8-7-6 Ring Row 

Even Minutes: 20 Mountain Climbers 

StrataStrong 

EMOM 10 (5 Rounds)

Odd Minutes: 5 Pendlay Row (Heavy)

Even Minutes: 10-9-8-7-6 Strict Pullups   

 

CONDITIONING 

StrataFit

AMRAP 20:

20 Wallballs 

20 KB Swings  

20 Box Step Ups 

20 KB Push Presses 

200m Run

StrataStrong 

AMRAP 20:

20 Wallballs 

20 Hang Power Cleans 40/30

20 Box Jumps 

20 Push Presses 40/30 

200m Run

 

StrataLadies Week 7, Workout 2 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Lacrosse Ball Shoulder/Chest 

S3. Band Assisted Lats 

Strength

3 Rounds 

Work In Partners 1:1 

10 HR Pushups (drop to knees if needed)  

10 Ring Rows  

9 HR Pushups 

9 Ring Rows 

8 HR Pushups 

8 Ring Rows 

7 HR Pushups

7 Ring Rows 

Partner 1 completes 10 HR Pushups 10 Ring Rows

Then Partner 2 completes 10 HR Pushups 10 Ring Rows 

Partner 1 completes 9 HR Pushups 9 Ring Rows

Then Partner 2 completes 9 HR Pushups 9 Ring Rows etc..


Conditioning  

12 Single DB Push Press 9-10kg

12 DB Snatch 9-10kg 

12 Plate Situps  

5 Burpees 

10 Single DB Push Press 9-10kg

10 DB Snatch 9-10kg 

10 Plate Situps   

5 Burpees 

8 Single DB Push Press 9-10kg

8 DB Snatch 9-10kg 

8 Plate Situps 

5 Burpees 


Midline (3 Rounds)

20m Sled Push

straight into

15 Lying Hips Extensions (band below knees)

straight into

10 Pikes or Knee Tucks on Disc