WEDNESDAY - Strata 180.

MOBILITY and MAINTENANCE 

STRENGTH 

Back Squats 

15-13-11-9-7-5

Rest Up to 90 secs between sets 

AEROBIC CONDITIONING 

StrataStrong and StrataFit  

“All Fours”
AMRAP 4
200 Meter Run
27/20 Cal Machine
Max Power Cleans (40/30)

rest 4 minutes

AMRAP 4
200 Meter Run
21/15 Cal Machine
Max Power Cleans (50/35)

rest 4 minutes

AMRAP 4
200 Meter Run
15/10 Cal Machine
Max Power Cleans (60/40)

MIDLINE

Weighted Planks 1 min 

 

StrataLadies - Week 8, Workout 2 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Lacrosse Ball Shoulder/Chest 

S3. Band Assisted Lats 

Strength

3 Rounds 

Work In Partners 1:1 

10 HR Pushups (drop to knees if needed)  

10 Inverted Rows  

9 HR Pushups 

9 Inverted Rows 

8 HR Pushups 

8 Inverted Rows 

7 HR Pushups

7 Inverted Rows 

Partner 1 completes 10 HR Pushups 10 Inverted Rows

Then Partner 2 completes 10 HR Pushups 10 Inverted Rows etc..

Conditioning  

12 Single DB Push Press 9-10kg

12 DB Snatch 9-10kg 

12 Plate Situps  

5 Burpees 

10 Single DB Push Press 9-10kg

10 DB Snatch 9-10kg 

10 Plate Situps   

5 Burpees 

8 Single DB Push Press 9-10kg

8 DB Snatch 9-10kg 

8 Plate Situps 

5 Burpees 

Use 2 Dumbbells or Kettlebells to increase the difficulty 

Midline (3 Rounds)

20m Sled Push

straight into

15 Lying Hips Extensions (band below knees)

straight into

10 Pikes or Knee Tucks on Disc