MONDAY - Strata 226.

MOBILITY AND MAINTENANCE 

S1. Wall Assisted Couch Stretch 

S2. Lacrosse Ball Glutes

S3. Box Pigeon Stretch 

STRENGTH SUPERSET 

StrataStrong and StrataFit

EMOM 12 

Min 1. 5 Back Squats 

Min 2. 10 DB or KB Box Step-Ups  

Min 3. 20 Crawlers  

Ascend back squat weight finishing on your heaviest 5 reps 

CONDITIONING 

StrataFit

10 Rounds 1:1 

12 KB Deadlift 

9 KB Swings 

6 KB Push Press 

StrataStrong  

DOUBLE DT (In Partners Share 1:1)

10 Rounds 

12 Deadlift 

9 Hang Power Cleans 

6 Push Jerks 

MIDLINE 

TBC

 

Strata Ladies - Week 16, Workout 1 

Mobility and Maintenance 

S1. T-spine foam roller

S2. Lacrosse ball quads

S3. Banded Good Mornings

 

Strength: 

10 BB Deadlifts

12 KB Goblet Squats (heavy)

14 Knee tucks on disc

3 rounds

 

Conditioning

AMRAP 12

5 Inverted rows

10 Push up

15 Ab mat situps

20m Sled push (2 lengths)

250m Row

 

Midline 

1 minute plank

30 second side plank

30 second other side plank

2-3 rounds