WEDNESDAY - Strata 144.

MOBILITY AND MAINTENANCE 


CONDITIONING 

StrataFit

AMRAP 4

15/10 Cal Row

21 Front Squats 40/30

Max Lateral Bar Burpees

Rest 4 Minutes

AMRAP 4

20/15 Cal Row

15 Front Squats 50/35

Max Lateral Bar Burpees

Rest 4 Minutes

AMRAP 4

20/15 Cal Row

9 Front Squats 60/40

Max Lateral Bar Burpees

StrataStrong 

AMRAP 4

20/15 Cal Row

21 OH Squats 40/30

Max Lateral Bar Burpees

Rest 4 Minutes

AMRAP 4

20/15 Cal Row

15 OH Squats 50/35

Max Lateral Bar Burpees

Rest 4 Minutes

AMRAP 4

20/15 Cal Row

9 OH Squats 60/40

Max Lateral Bar Burpees

MIDLINE 

Disc Inch Worms  

Disc Drag 

Glute Bands 

 

Strata Ladies - Week 2, Workout 1 

Mobility and Maintenance 

S1. T Spine foam roller

S2. Lacrosse Ball Glutes and Hip Flexo 

S3. Mobility Lunge

Structural Balance/Midline 

5 Single Leg Deadlifts (add KB If possible)  

Straight into 

5 Step Back Lunges 

Perform both exercise on the left leg then move to the right leg 

3 Rounds 

Strength and Core 

EMOM 12 

Min 1. 10 Barbell Back Squats (use kb goblet if needed) 

Min 2. 10 KB Romanian Deadlift (hold kettlebells in suitcase)

Min 3. 10 Med Ball Situps 3kg

Conditioning 

Run 200m (to the SCHOOL ZONE sign and Back) 

20 Mountain Climbers on Disc 

15 KB Swings (shorten range if thoracic extension is not maintained)

10 Lying Leg Raises (holding plate above chest) 

3 Rounds