WEDNESDAY - Strata 198.

MOBILITY AND MAINTENANCE 

STRENGTH 

Push Press 

5-5-5-5-5 

Aim today is to finish at close to 90% of you 5RM 

AEROBIC CONDITIONING

StrataFit  

4 Rounds

300 Meter Run

3 Rounds of 

10 KB Swings 

10 KB Goblet Squats 

StrataStrong - Macho Mile

4 Rounds

400 Meter Run

3 Rounds of “Macho Man” 

1 Round of “Macho Man”

3 Power Cleans + 3 Front Squats + 3 Push Jerks

Midline. 

20:10 Tabata 

Body Saws 

Side Plank Taps (L)

Side Plank Taps (R)

 

Strata Ladies - Week 11, Workout 2 

Mobility and Maintenance 

S1. Lacrosse Ball Glutes and Hip Flexors 

S2. Foam Roller T-Spine 

S3. Dynamic Stretch 

Structural Balance 

3 Rounds 

10 DB Renegade Rows 

10 Alternating KB Single Leg Deadlift 

20 Mountain Climbers on Disc 

Conditioning (EMOM) 

In Partners 1:1 

Run 200m

15 KB Swings 

10 Pushups 

Run 200m 

13 KB Swings 

8 Pushups 

Run 200m

11 KB Siwngs 

6 Pushups

Run 200m  

9 KB Siwngs 

4 Pushups

Partner a. Run 200m together 

Partner b. Run 200m together  

Partner a. 15 KB Swings

Partner b. 15 KB Swings

Partner a. 10 Pushups 

Partner b. 10 Pushups 

Etc… 

Midline 

5 Plank Getups 

straight into 

10 Crawlers 

10 Lying Hip Extensions with Band 

3 Rounds