FRIDAY - Strata 260.

MOBILITY AND MAINTENANCE 

S1. OH Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 


STRENGTH 

Front Squat

StrataFit 

On the 0:00… 8 Reps 

On the 2:00… 7 Reps 

On the 4:00… 6 Reps 

On the 6:00… 5 Rep 

On the 8:00… 4 Reps 

On the 10:00… 3 Reps 

StrataStrong 

On the 0:00 – 3 Reps @ 80%

On the 2:00 – 1 Rep @ 83%

On the 4:00 – 3 Reps @ 80%

On the 6:00 – 1 Rep @ 86%

On the 8:00 – 3 Reps @ 80%

On the 10:00 – 1 Rep @ 89%

CONDITIONING 

StrataStrong and StrataFit

Every 5 mins 

20 DB Snatch 

20 DB Lunges 

20 Burpees 

MIDLINE 

10 Pikes 

10 Body Saws 

20 Mountain Climbers 

Rest 1 min 

 

Strata Ladies - Week 21, 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

 

Strength

S1. Back Squats 12-10–8-8

S2. KB Deadlifts 12-10-8-8

S3. Inch Worms 12–10-8-8

CONDITIONING

Every 3 mins 

10 Cal Row 

9 KB SDHP

8 KB Goblet Squats 

7 Burpees 

MIDLINE 

:30 sec Ab Mat Situp 

:30 Rest 

:30 Shoulder Taps 

:30 Rest 

:30 Wall Sit Holding 5kg Plate with straight arms (use pillars on astro) 

:30 Rest 

2 Rounds