WEDNESDAY - Strata 138.

MOBILITY AND MAINTENANCE 

STRENGTH

StrataStrong and StrataFit

Front Squat 

15-13-11-9 

Ascending Weight 

CONDITIONING (CHIPPER) 

StrataFit

60/50 Cal Row 

50 Box Step-Ups 

40 Wall Balls 

30 KB Swings 

20 Pullups or Ring Rows

StrataStrong  

60/50 Cal Row 

50 Box Jumps 

40 Wall Balls 

30 KB Swings 

20 Muscle Ups   

MIDLINE

10 Body Saws 

20 Plank KB Taps 

3 Rounds 

 

STRATA LADIES - Week 1, Workout 2

Mobility and Maintenance 

S1. T Spine Foam Roller

S2. Band Assisted Lats  

S3. Band Assisted Good Mornings

Structural Balance/Midline 

10 Shoulder Taps in Prone Hold 

5 KB or DB Bent Over Row per arm (Use Box) 

8 Broomstick Good Mornings 

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

3 Rounds

Strength Superset 

10-9-8-7-6 

Ring Rows 

Matt Assisted Pushups (Drop to Knees if Strength Isn’t There)

Conditioning 

In an 8 min window complete as many rounds as possible as an individual of…

8 KB Push Press 

8 KB SDHP 

8 Cross Crawlers (Prone Hold opposite knee to opposite elbow)

Work at your own Pace

Midline 

Band Assisted Lateral Walks 10m each way x 2 (band below knee)

10 Banded Hip Extensions (keep band below knee lying on back heel close to glute’s squat width apart)

Max Effort Plank 

(2 Rounds)