FRIDAY - Strata 248.

MOBILITY AND MAINTENANCE 

S1. OH Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

STRENGTH (Within a 15 min window)

StrataFit 

6 Deadlift 

8 Pushups 

10 MB Situps 

5 Rounds 

Rest 1 min Between 

StrataStrong 

Deadlift 

1 Sets of 5 – 70%

3 Sets of 3 – 73-76-79%

5 Sets of 1 – Climbing to a Heavy.

Percentage based of your 1RM Deadlift

CONDITIONING 

StrataFit 

For Time:

10-9-8-7-6-5-4-3-2-1

Knee tucks on disc 

1-2-3-4-5-6-7-8-9-10

KB Deadlift 

After each Round 3 Burpees 

StrataStrong

For Time:

10-9-8-7-6-5-4-3-2-1

T2B  

1-2-3-4-5-6-7-8-9-10

Deadlift 75/50 

After each Round 3 Burpees 

MIDLINE 

TBC 

 

Strata Ladies - Week 19, Workout 3 

Mobility and Maintenance

Walking series

Mobility Lunge

Hamstring Inch Worms

Cossack Squats

Etc… 

Broomstick Complex

10 Pass Throughs

10 Good Mornings

10 OH Squats

Structural Balance

3 Rounds

10 Box Step Ups (add weight if possible) 

straight into

10 Banded Good Mornings  

straight into

10 Plank Get-Ups  

Rest 1 min

Conditioning

For Time:

3 Rounds 

200 Meter Row 

100 Single Skips 

12 Alternating DB Snatch 

10 HR Pushups to Mat 

Midline 

10m Disc Drag or 20 Shoulder Taps 

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

30 Mountain Climbers 

2 Rounds