WEDNESDAY - Strata 186.

MOBILITY and MAINTENANCE 

STRENGTH 

StrataFit 

Every 2 mins (8 Rounds)

3 Push Press 

150m Row 

StrataStrong

Every 2 mins (5 Rounds) 

3 Push Jerk 

70 Double Unders  

CONDITIONING 

StrataFit

EMOM 15 

Min 1. 15/10 Cal Row 

Min 2. 10 KB Swings 10 KB Thrusters     

Min 3. Rest 

StrataStrong

EMOM 15 

Min 1. 18/14 Cal Row 

Min 2. 7 Power Snatch 7 Thrusters 42.5/30

Min 3. Rest 

 

StrataLadies - Week 9, Workout 2 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Band Assisted Lats and Chest 

Strength 

Work In Partners 1:1 

10 Single DB Thruster  

10 Ring Rows  

9 Single DB Thruster  

9 Ring Rows 

8 Single DB Thruster  

8 Ring Rows 

7 Single DB Thruster 

7 Ring Rows 

Partner 1 completes 10 Single DB Thruster  10 Ring Rows

Then Partner 2 completes 10 Single DB Thruster  10 Ring Rows etc...

Conditioning  

In Partners Share 

100 Single Skips 

20 Cal Airbike 

20m Sled Push

10 Burpees 

80 Single Skips 

16 Cal Airbike 

20 m Sled Push 

10 Burpees 

60 Single Skips 

14 Cal Airbike 

20m Sled Push 

10 Burpees 

40 Single Skips 

12 Cal Airbike 

20m Sled Push 

10 Burpees 

Midline (3 Rounds)

10 Lying Toe to Bars 

5 Plank Getups 

10m each way Banded Lateral Side step (band below knee)