FRIDAY - Strata 152.

MOBILITY and MAINTENANCE

Walking Dynamic Effort with Machines 

GYMNASTIC SKILLS (Not For Time) 

StrataFit

10 Box Assisted HSPU

10 HR Push-ups 

5 Pullup’s 

60 Single Under’s 

3 Rounds 

StrataStrong 

15 HSPU 

10 HR Push-ups 

5 Bar Muscle Ups 

30 Double Under’s 

3 Rounds 

CONDITIONING (EMOM) 

EMOM 20

Min 1. 14 Box Jump Overs 

Min 2. 14 DB Snatch 22.5/15 

Min 3. 10 T2B

Min 4 & 5. Run 200m 

MIDLINE

50 Ab Matt Situps 

50 Crawlers 

50 Plate Russian Twists  

 

Strata Ladies - Week 3, Workout 3

Mobility and Maintenance 

S1. Band Assisted Good Mornings 

S2. Dynamic Stretch Including Mobility Lunge Walkout Pushups etc..

Structural Superset 

Run 200m 

10 Plate OH Lunges (5 per leg) 

10 Ring Rows with Side Press (5 per arm) 

3 Rounds 

Conditioning 

EMOM 12 

Min 1. 12 Wall Balls 

Min 2. 10 BB Deadlifts 

Min 3. :40 sec Airbike 

Midline 

5 Plank Getups (drop to knees if needed)

10 Lying T2B 

15 MB Situps 3kg 

3 Rounds