WEDNESDAY - Strata 7.

MOBILITY AND MAINTENANCE

S1. Band Assisted Hamstring Stretch  

S2. Band Assisted Front Rack 

S3. Coaches Choice 

 

STRUCTURAL BALANCE

3 Rounds

2 Turkish Getups each arm 

4 KB Hang Snatch 

6 KB Windmills each arm

 

EC 1 WK 1

ROWER INTERVALS

StrataFit

Teams of 3  

5 x 200m straight into 200m Run 

Aim is to keep split times on Rower within 2-3 sec each round

StrataStrong

Teams of 3  

5 x 300m straight into 200m Run 

Aim is to keep split times on Rower within 2-3 sec each round

 

CONDITIONING (TIME)

StrataFit

12 Min Amrap

5 Ring Rows 

10 Single Arm KB Push Press (5 each arm) 

15 Ab Matt Situps

StrataStrong

12 Min Amrap

5 Strict Pull-ups

10 Single Arm KB Hang Clean and Press 24/20 (5 each arm) 

15 Ab Matt Sit-ups