MONDAY - Strata 172.

MOBILITY and MAINTENANCE 

S1. Banded Good Mornings 

S2. Dynamic Stretch 

STRENGTH TRIPLESET

StrataStrong and StrataFit 

EMOM 1 

Min 1. 15 Deadlift 100/70

Min 2. 10 Box Jump Overs 

Min 3. 10 KB Push Press 

CONDITIONING 

StrataStrong and StrataFit 

3 Rounds For Time 

Run 400m 

21 KB Swings 

15 Burpees 

MIDLINE 

V Snaps 

Plank Get-Ups 

 

Strata Ladies - Week 1, Workout 1 

Mobility and Maintenance 

S1. T Spine foam roller

S2. Foam Roller Hamstrings 

S3. Lacrosse Ball Glutes 

Structural Balance/Midline 

10 Alternating Horizontal plane into Lunge 

10 TRX Rows 

10 Pushups to Ab Matt 

Complete all 3 exercises in succession before taking 1 mins rest.

 

Strength and Core (3 Rounds)

12 KB Goblet Squat 

10 KB Swings

8 Knee Tucks on Disc  

Conditioning 

EMOM 12

Min 1. :40 sec Airbike 

Min 2. 12 Box Step-ups (add KB If possible)

Min 3. 12 Ab Matt Situps