MONDAY - Strata 288.

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Hip Flexor 

S3. Coaches Choice 

STRENGTH 

Back Squat

StrataStrong and StrataFit

Build to a Moderately Heavy Single

Followed by:

2×2 @ 92% 

2×4 @ 87% 

1×10 @ 77% 

CONDITIONING 

StrataFit 

For Time

24-16-8

Wallballs 

Box Jump Overs 

Dumbbell Hang Clean and Jerks 

StrataStrong 

For Time

30 – 20 – 10

Wallballs 

Box Jump Overs 

Dumbbell Hang Clean and Jerks 

MIDLINE

15-12-9

KB Lying Knees to Elbow 

Pikes on Disc 

 

Strata Ladies - Week 37 Workout 1

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Wall Assisted Couch Stretch

S3. Lacrosse Ball Glutes 

Strength (3 Rounds) 

S1. 10 BB Deadlifts 

S2. 10 KB Front Rack Walking Lunges (use 2 Kbs if possible)

S3. 10 DB Renegade Rows  

Complete all 3 exercises in succession before resting. 

Conditioning 

For Time 

200m Run

20 KB Swings 

15 Cal Machine 

10 Burpees 

20 Ab Mat Situps 

10 Burpees 

15 Cal Machine 

20 KB Swings 

200m Run  

Midline 

2 Rounds 

10 Disc Lying Hamstring Curls 

10 Disc Pikes or Knee Tucks 

10 Lying banded Hip Extensions