FRIDAY - Strata 242.

MOBILITY AND MAINTENANCE 

S1. OH Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

STRENGTH (Within a 15 min window)

StrataFit 

6-7-8-9-10

Deadlift 

5-4-3-2-1

Strict Pullups (band) 

StrataStrong 

6-7-8-9-10

Deadlift 100/70 

10-9-8-7-6

Strict Pullups 



CONDITIONING 

StrataFit 

“Fight Club”
3 Rounds for Total Reps:

1:00 – KB Push Press 

1:00 – KB Swings 

1:00 – Box Jump Overs

1:00 – Ring Rows 

1:00 – Assault Bike Calories

Rest 1:00 between rounds.

StrataStrong 

“Fight Club”
3 Rounds for Total Reps:

1:00 – Push Jerks 42.5/30

1:00 – Power Cleans 42.5/30 

1:00 – Box Jump Overs

1:00 – Pull-Ups (chin over)

1:00 – Assault Bike Calories

Rest 1:00 between rounds.

MIDLINE 

TBC 

 

Strata Ladies - Week 18, 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

3 Rounds

10 Inverted Rows 

straight into

10 Pikes or Knee Tucks on Disc 

straight into

10 Alternating Step Back Lunges (add weight if possible) 

Rest 1 min

 

Conditioning

For Time:

200 Meter Run, 14 Alternating DB Snatch 14 Box Jumps or Step ups 

200 Meter Run, 12 Alternating DB Snatch 12 Box Jumps or Step ups

200 Meter Run, 10 Alternating DB Snatch 10 Box Jumps or Step ups

200 Meter Run, 8 Alternating DB Snatch 8 Box Jumps or Step ups

Midline 

10m Disc Drag or 20 Shoulder Taps 

20 Cross Crawlers (opposite knee to opposite elbow in prone hold)

:30 secs Plank 

2-3 Rounds