WEDNESDAY - Strata 264.

MOBILITY AND MAINTENANCE 

STRENGTH 

StrataFit   

Deadlift 100/70 

2-4-6-8-10 

L-sit DB Press 

10-8–6-4–2

StrataStrong  

In Partners 1:1 

Deadlift 100/70 

2-4-6-8-10 

Strict HSPU 

10-8–6-4–2

CONDITIONING  

StrataFit   

On the 4:00 x 4 Rounds:

12 KB Swings  

12 Knee Tucks on Disc 

12 DB Hang Clean and Press

70 Single Under’s 

StrataStrong  

On the 4:00 x 4 Rounds:

6 Power Snatches 50/35 

9 T2B

12 DB Hang Clean and Press 22.5/15

70 Double Under’s 

MIDLINE 

TBC 

 

Strata Ladies - Week 22, Workout 2 

Mobility and Maintenance 

S1. Foam Roller T-Spine  

S2. Lacrosse ball shoulders

S3. Coaches choice

Strength

EMOM 9 

Min 1. 5 Band Assisted Pull-ups 

Min 2. 10 Barbell Deadlift 

Min 3. 15 Lying Toe to Bar 

Conditioning

20 Cal Row 

10 KB Sumo High Pull 

5 Burpees 

15 Cal Row 

10 KB Sumo High Pull

5 Burpees 

10 Cal Row 

10 KB Sumo High Pull 

5 Burpees 

Midline

10 Med Ball Sit-ups with ab Mat 

20 Crawlers 

:30 sec Plank Hold 

Rest 1 min 

3 Rounds