WEDNESDAY - Strata 174.

MOBILITY and MAINTENANCE 

STRENGTH In Partners 1:1 

StrataFit 

15-12-9-6-3 KB Thrusters 

50 Single Under’s

StrataStrong

15-12-9-6-3 Thrusters 42.5/30

30 Double Under’s

AEROBIC CONDITIONING 

StrataStrong and StrataFit  

1 min on 1 min off  (3 Rounds each per station)

S1. Airbike 

S2. DB Lunges 

S3. Weighted Plank 

S4. Burpees

MIDLINE

WoodChops 

 

Strata Ladies - Week 7, Workout 2

Mobility and Maintenance 

S1. T Spine Foam Roller

S2. Band Assisted Lats  

S3. Band Assisted Good Mornings  

Structural Balance/Midline 

5 Walkout Pushups 

10 Shoulder Taps in Prone Hold 

8 Broomstick Good Mornings 

3 Rounds 

Strength Superset 

10-8-6 -4 KB Bent Over Row per arm (Use Box) 

20-16-12-8 DB Lunges 

Conditioning 

In an 8 min window complete as many rounds as possible 

12 Ab Mat Situps  

10 Cross Crawlers (Prone Hold opposite knee to opposite elbow)

8 SDHP 

Work at your own Pace  

 

Midline 

Band Assisted Lateral Walks 10m each way x 2 (band below knee)

10 Banded Hip Extensions (keep band below knee lying on back heel close to glute’s squat width apart)

Max Effort Plank 

(2 Rounds)