FRIDAY - Strata 266.

MOBILITY AND MAINTENANCE 

S1. OH Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

STRENGTH 

StrataFit 

Work Up to a heavy set of 5 back Squats 

StrataStrong 

Find a new 1RM Back Squat 

CONDITIONING 

EMOM 20

StrataFit 

Min 1 18 DB Snatch 

Min 2. 16 Front Squats 30/20 

Min 3. 14 KB Swings 

Min 4. 12 Ring Rows 

Min 5. 100m Sprint 

StrataStrong

Min 1 20 DB Snatch 

Min 2. 18 OH Squats 30/20  

Min 3. 16 KB Swings 24/20 

Min 4. 14 Pullups 

Min 5. 120m Sprint 

MIDLINE 

TBC 

 

Strata Ladies - Week 22, Workout 3 

Mobility and Maintenance

Foam Roller T-Spine

Band Assisted Good Mornings

Dynamic series - Coaches Choice

Structural Balance 

10 Alternating KB Single Leg Deadlift 

10 Alternating DB Renegade Rows

10 Alternating KB Goblet Travelling Lunges 

2 Rounds

CONDITIONING

EMOM 15 

Min 1 12 DB Snatch 

Min 2. 12 Box Jumps or Step Ups 

Min 3. 12 Pushups to Mat 

Min 4. 12 Ring Rows 

Min 5. :40 Sec Airbike 

MIDLINE 

20 Banded Lying Hip Extensions 

15 Plate Lying Leg raises 

10 Shoulder Taps 

2 Rounds