MONDAY - Strata 202.

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Glutes and Hips 

S3. Coaches Choice 

STRENGTH 

Back Squat

3-3-3-3-3-3

Every 90 secs 

Ascending weight finishing on heaviest 3 reps on the 6th set. 

Work in pairs or threes. 

CONDITIONING (For Time) 

StrataFit  

In Partners 1:1 

5 Rounds each 

8 KB Swings 

4 Burpees 

straight into 

5 Rounds each 

8 DB Snatch  

12 Wall Balls 

StrataStrong 

In Partners 1:1 

5 Rounds each 

5 Power Clean and Jerk 60/40 

5 Burpee Bar Hops 

straight into 

5 Rounds each 

8 DB Cleans  

12 Wall Balls 9/6 

MIDLINE 

10 Disc Inch Worms 

10 Disc Body Saws 

 

Strata Ladies - Week 12, Workout 1 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain 

S2. Mobility Lunges 

S3. Hamstring Stretch 

Strength/Midline 

12 KB Deadlifts   

straight into 

12 KB Goblet Squats 

straight into 

12 Knee Tucks on Disc   

Rest 90 secs 

…Increase weight

10 KB Deadlifts   

straight into 

10 KB Goblet Squats 

straight into 

10 Knee Tucks on Disc   

Rest 1 min 

…Increase weight

8 KB Deadlifts   

straight into 

8 KB Goblet Squats 

straight into 

8 Knee Tucks on Disc   

Conditioning 

Partner Chipper 

50 Cal Row

40 Wall Balls 

30 KB Swings  

20 Burpees 

10m Disc Drag 

Midline 

15 Plate Lying Leg Raises 

15 Ab Mat Situps 

12 Plate Lying Leg Raises 

12 Ab Mat Situps 

9 Plate Lying Leg Raises 

9 Ab Mat Situps