MONDAY - Strata 136.

MOBILITY AND MAINTENANCE 


STRENGTH 

Every 30 secs for 10 minutes

3 Deadlift 100/70

CONDITIONING 

StrataFit  

In Partners 1:1 

KB Swing/Burpee Ladder

R1. 18 KB Swings 18 Burpees

R2. 15 KB Swings 15 Burpees

R3. 12 KB Swings 12 Burpees 

R4. 9 KB Swings 9 Burpees 

R5. 6 KB Swings 6 Burpees 

StrataStrong 

In Partners 1:1 

Snatch/Burpee Ladder

R1. 18 Power Snatch 18 Burpee Bar Hop 

R2. 15 Power Snatch 15 Burpee Bar Hop 

R3. 12 Power Snatch 12 Burpee Bar Hop 

R4. 9 Power Snatch 9 Burpee Bar Hop 

R5. 6 Power Snatch 6 Burpee Bar Hop 

Weight increases each round 

MIDLINE 

Turkish Sit-Ups 

Disc Pikes 

 

STRATA LADIES - Week 1, Workout 1 

Measurements 

Mobility and Maintenance 

S1. T Spine foam roller

S2. Foam Roller Hamstrings 

S3. Lacrosse Ball Glutes 

Structural Balance/Midline 

10 Single Leg Deadlifts 5 per side (add KB If possible) 

10 Alternating Lunges (add KB If possible) 

10 Lying Leg Raises with Plate 5-10 kgs 

Complete all 3 exercises in succession before taking 1 mins rest.

Strength and Core (3 Rounds)

10 KB Goblet Squat (Air Squat if strength doesn’t allow full range)

10 Knee Tucks on Discs straight into

20 Mountain Climbers 

Conditioning 

EMOM 9

Min 1. :40 sec Row

Min 2. 10 Box Step-ups (add KB If possible)

Min 3. 10-15 Ab Matt Situps