Monday - Strata 268.

MOBILITY AND MAINTENANCE 

S1. Couch Stretch (1 min per side)

S2. Frog Stretch (2 Mins Total) 

S3. Lacrosse Ball Shoulders (1 min per side)

STRENGTH 

StrataFit 

Front Squat

On the 2:00 x 6 Sets:

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 

Front Squat

On the 2:00 x 6 Sets:

On the 0:00 – 3 Reps @ 85%

On the 2:00 – 1 Rep @ 89%

On the 4:00 – 3 Reps @ 85%

On the 6:00 – 1 Rep @ 92%

On the 8:00 – 3 Reps @ 85%

On the 10:00 – 1 Rep @ 95%

Ascend weight of barbell each round 

CONDITIONING 

StrataFit 

EMOM 12 

Min 1. 12 DB Box Step-Ups  

Min 2. 12 Burpees 

Min 3. 12 KB Push Press 

StrataStrong 

EMOM 12 

Min 1. 14 DB Box Step-Ups 22.5/15 

Min 2. 14 Burpees 

Min 3. 14 HSPU

MIDLINE 

Hollow Holds 

Weighted Planks 

 

Strata Ladies - Week 23, Workout 1 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain (top to bottom) 

S2. Lying Hamstrings    

S3. Mobility Lunges 

Structural Balance/Midline 

3 Rounds 

12 BB Romanian Deadlift 

12 Single Arm DB Thruster (6 per arm) 

12 Lying T2B 

10 BB Romanian Deadlift 

10 Single Arm DB Thruster (5 per arm) 

10 Lying T2B 

8 BB Romanian Deadlift 

8 Single Arm DB Thruster (4 per arm) 

8 Lying T2B 

Conditioning 

Every 3 minutes x 4 Rounds 

20 Step Back Lunges 

40 Single Skips  

7 KB Sumo High Pull 

7 KB Push Press 

Midline 

12-10-8

Pikes or Knee Tucks 

Med Ball Situps