FRIDAY - Strata 236.

MOBILITY AND MAINTENANCE 

S1. OH Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

STRENGTH 

StrataFit (10 mins to find a comfortable weight)

3 Position Power Snatch 

Pockets 

Knee 

Floor 

StrataStrong (10 mins to find a challenging weight)

3 Position Squat Snatch 

Pockets 

Knee 

Floor 

CONDITIONING 

StrataFit 

EMOM 20

Min 1. 10 KB Push Press

Min 2. 10 KB SDHP

Min 3. :40 sec Row   

Min 4. 10 Deadlift 

Min 5. :40 sec Sled Push 

StrataStrong 

EMOM 20

Min 1. 10 DB Push Press 22.5/15 

Min 2. 10 SDHP 42.5/30 

Min 3. :40 sec Row 

Min 4. 10 Deadlift 100/70

Min 5. :40 sec Sled Push

MIDLINE 

TBC 

 

Strata Ladies - Week 17, Workout 3 

Mobility and Maintenance

Walking series

Mobility Lunge

Hamstring Inch Worms

Cossack Squats


Broomstick Complex

10 Pass Throughs

10 Good Mornings

10 OH Squats

 

Structural Balance

2 Rounds

10 Alternating DB Shoulder Press

straight into

10 Alternating DB Renegade Rows

straight into

10 Alternating Step Back Lunges

Rest 1 min

 

Conditioning

In Partners 1:1

:45 secs on, :45 secs off

S1. Wall Balls

S2. Russian KB Swings

S3. Skipping

S4. :15 sec Shoulder taps, :30 sec Prone Hold

Stay on same station for 2 rounds each for a total of 3 mins before moving onto the next station.

 

Midline 

Max Effort Plank

Rest 1 min

50 Mountain Climbers