THURSDAY - Strata 151.

MOBILITY AND MAINTENANCE

S1. Band Assisted Lats and Internal Rotation

S2. Broomstick/Empty Bar Complex

S3. Coaches Choice

STRUCTURAL BALANCE

KB Windmills

DB Renegade Rows

KB Single Leg RDL

CONDITIONING 

AMRAP 4

Buy-In: 40 Wallballs

12 Power Snatch / KB Swings

12 Lateral Barbell Burpees

Rest 4 Minutes

AMRAP 4

Buy-In: 30 Wallballs

9 Power Snatch / KB Swings

9 Lateral Barbell Burpees

Rest 4 Minutes

AMRAP 4

Buy-In: 20 Wallballs

6 Power Snatch / KB Swings

6 Lateral Barbell Burpees

 

StrataLadies - Week 3 Workout 2 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Band Assisted Lats 

S3. Band Assisted Good Mornings 

Structural Balance/Midline 

5 single arm KB or DB Push Press per arm 

5 KB Renegade Rows per arm (Use a large 20 or 24kg KB as an anchor for arm not rowing)

10 Shoulder Taps straight into 10 Crawlers 

2 Rounds 

Conditioning 

Teams of 2 Share 

200 Single Skips 

50 KB Swings 8-12kg 

40 DB Snatch 9-10kg 

30 AB Mat Sit-ups 

20 KB Push Press 8kg per hand

10 Burpees 

500m Row 

Midline

10 Knee Tucks on Discs straight into 

20 Mountain Climbers on Discs 

3 Rounds