MONDAY - Strata 178.

MOBILITY and MAINTENANCE 

STRENGTH/SKILLS  

StrataStrong and StrataFit 

EMOM 10 

Even. 3 Push Jerks or 4 Push Press 

Odd. 10 Plate Lying Leg Raises  

CONDITIONING (In Partners Share)

StrataFit

10 Rounds of 

5 Inverted Rows  

10 Pushups 

15 Air Squats 

Then Straight into 

60 Hang Clean and Press 

StrataStrong 

10 Rounds of C2B Cindy 

5 C2B Pullups

10 Pushups

15 Air Squats 

Then Straight into

Double Grace 

60 Clean and Jerks 60/40 

MIDLINE 

Turkish Sit-ups 

Plate Wood Chops 

 

Strata Ladies - Week 8, Workout 1 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain (top to bottom) 

S2. Band Assisted Hamstring    

S3. Mobility Lunges/Walkouts etc. 

Strength SuperSet 

EMOM 12 (4 Rounds) 

Min 1. 10 BB Back Squats 

Min 2. 10 KB Romanian Deadlifts 

Min 3. 10 Knee Tucks on Disc 

Conditioning (For Time)

10 Cal Row 

10 KB Sumo Highpulls  

10 Cal Row

10 KB Front Rack Lunges 

10 Cal Row 

10 KB Swings 

10 Cal Row 

10 KB Goblet Squats

Midline

15-12-9

Lying Leg Raises 

Med Ball Situps