FRIDAY - Strata 224.

MOBILITY AND MAINTENANCE 

S1. Hamstring Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

STRENGTH 

5 Rounds 

5 Push Press 

5 Pendlay Rows 

Ascend weight each round finishing on your heaviest 5 and 5 

CONDITIONING 

StrataFit 

EMOM 20

Min 1. 10 DB Hang Clean and Press (5 per arm)  

Min 2. 14 KB Swings 

Min 3. 14 Box Jumps or Step-ups 

Min 4. 14/11 Cal Row 

Min 5. 12 Lying T2B  

StrataStrong 

EMOM 20

Min 1. 10 DB Hang Clean and Press (5 per arm)  

Min 2. 7 Power Snatch 

Min 3. 14 Box Jump Overs 

Min 4. 17/14 Cal Row 

Min 5. 12/9 T2B  

MIDLINE 

Turkish Sit-ups 

Weighted Seal Walks 

 

Strata Ladies - Week 15, Workout 3 

Mobility and Maintenance 

Full body foam roller

Straight into

Burpee “Roxanne”

Structural Balance/Core

5 KB Windmills each arm

5 Single leg deadlifts each side

5 Plank Get ups (Slow and controlled - midline activation)

3 Rounds

Conditioning

EMOM 15

M1. 12 KB Step Back Lunges

M2. 8-12 Cal Row

M3. 14 DB Snatch

M4+5. 200m Run

Midline 

10 Lying Legs to Plate

5 Lateral bear walks each side x2

3 Rounds