WEDNESDAY - Strata 210.

MOBILITY AND MAINTENANCE 

STRENGTH 

Push Press 

1-1-1-1-1-1-1-1 

In a 15 min Block 

Ascending weight finishing on heaviest Single Rep  

Work in pairs or threes. 

AEROBIC CONDITIONING

StrataFit  

“Bad Blood”

5 Rounds:

1:00 – Max Burpee Box Step Ups 

1:00 – DB Cleans 

1:00 – Assault Bike/Rower  Calories

1:00 – Rest

StrataStrong 

“Bad Blood”

5 Rounds:

1:00 – Max Burpee Box Jumps 

1:00 – Power Cleans 60/40 

1:00 – Assault Bike/Rower Calories

1:00 – Rest

Midline

Rump Pump

 

Strata Ladies - Week 13, Workout 2 

Mobility and Maintenance 

S1. Lacrosse Ball Hips 

S2. Foam Roller Posterior Chain 

S3. Dynamic Stretch

Strength (Tri-Set) 

Strict Pullups 6-5-4-3

HR Pushups to Mat 10-9-8-7

Plate Lying Leg Raises 15-13-11-9

Conditioning  

EMOM 12 

Min 1. :40 sec Sled Push 

Min 2. 15 KB Swings 

Min 3 and 4. 200m Run 

Midline 

10m Disc Drag or Knee Tucks 

20 Crawlers 

:30 Secs Shoulder Taps 

90 secs Rest 

2 Rounds