MONDAY - Strata 232.

MOBILITY AND MAINTENANCE 

S1. Wall Assisted Couch Stretch 

S2. Lacrosse Ball Glutes

S3. Box Pigeon Stretch 


STRENGTH SUPERSET 

StrataFit

EMOM 12 

M1. 4 Back Squats 

M2. 8 DB or KB Front Rack Squats 

M3. 8 Pikes on Disc

StrataStrong 

EMOM 12 

M1. 4 Back Squats 

M2. 8 DB or KB Front Rack Squats 

M3. 8 Strict T2B  

Ascend back squat weight finishing on your heaviest 4 reps. 


CONDITIONING (REPS)

In Partners 1 min on 1 min off

StrataFit 

S1. Airbike

S2. Row Cals 

S3. Box Step-Ups 

S4. Wall Balls 

S5. Plank

StrataStrong 

S1. Airbike

S2. Row Cals 

S3. Box Jumps 

S4. Wall Balls 

S5. :30 sec Plank Get-Ups :30 secs Plank

Accumulate as many reps within the minute. 

2 Rounds each per station.

MIDLINE 

Alternating Tabata :20:10

Ab Mat Sit-Ups

Hollow Rocks or Hold 

4 Rounds 

 

Strata Ladies - Week 17, Workout 1 

Mobility and Maintenance 

S1. Squat Mobility 

S2. Lacrosse ball quads

S3. Banded Good Mornings

Strength Triple Set (3 Rounds) 

S1. 10 KB Travelling Lunges straight into 20 Shoulder Taps 

S2. 20m Sled Push 

S3. 10 Inverted Rows straight into 10 Knee Tucks on Disc 

Conditioning

AMRAP 12

12 Plate Situps 

10 KB Goblet Squats

8 KB Sumo Deadlift

6 Pushups

Midline 

Tabata 20:10 

2 Rounds 

Crawlers  

Side Plank R

Side Plank L

Rest 1 Min 

Finisher

1 Max Effort Plank