MONDAY - Strata 244.

MOBILITY AND MAINTENANCE 

S1. Wall Assisted Couch Stretch 

S2. Lacrosse Ball Glutes

S3. Box Pigeon Stretch 



STRENGTH 

StrataFit 

Back Squat

On the 2:00 x 6 Sets:

On the 0:00… 10 Reps 

On the 2:00… 9 Reps 

On the 4:00… 8 Reps 

On the 6:00… 7 Rep 

On the 8:00… 6 Reps 

On the 10:00… 5 Reps 

KB Front Rack Lunges

2 Sets of 14

StrataStrong 

Back Squat

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 75%

On the 2:00… 1 Rep @ 85%

On the 4:00… 3 Reps @ 78%

On the 6:00… 1 Rep @ 88%

On the 8:00… 3 Reps @ 81%

On the 10:00… 1 Rep @ 91%


Front Rack Lunges

2 Sets of 14 @ 46%

Percentage based off your 1RM Front Squat.


CONDITIONING 

StrataFit

“Hot Air”

On the 3:00 x 5 Rounds 

20 Air Squats

40 Single Unders 

7 KB Swings 

7 KB Push Press 

StrataStrong 

“Hot Air”

On the 3:00 x 5 Rounds 

25 Air Squats

50 Double Unders 

3 Deadlift 

3 Power Cleans 

3 Push Jerks  

MIDLINE 

TBC

 

Strata Ladies - Week 19, Workout 1 

Mobility and Maintenance 

S1. Lying Banded Hamstring 

S2. Foam Roller T-Spine/Glutes/Calves 

S3. Coaches Choice

Strength Triple Set 

12 Barbell Deadlifts  

12 DB Renegade Rows  

12 Pushups to Mat 

10 Barbell Deadlifts  

10 DB Renegade Rows  

10 Pushups to Mat

8 Barbell Deadlifts  

8 DB Renegade Rows  

8 Pushups to Mat

Conditioning

AMRAP 12 

Row 200m

8 KB SDHP 

8 KB Swings 

8 KB Push Press 

Use the same KB for all 3 exercises 

Midline Finisher

10 Disc Inchworms (Pike or Knee Tuck) 

10 MB Situps 

10 Banded Lying Hip Extensions 

3 Rounds