TUESDAY - Strata 251.

MOBILITY AND MAINTENANCE 

S1. Squat Mobility  

S2. Shoulder Mobility  

STRENGTH

StrataFit 

Back 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 

KB Front Rack Lunges

2 Sets of 14

StrataStrong 

Back Squat

On the 2:00 x 6 Sets:

On the 0:00… 3 Reps @ 77%

On the 2:00… 1 Rep @ 87%

On the 4:00… 3 Reps @ 80%

On the 6:00… 1 Rep @ 90%

On the 8:00… 3 Reps @ 83%

On the 10:00… 1 Rep @ 93%

Percentage Based on 1RM Back Squat

Front Rack Lunges

2 Sets of 14 @ 48%

Percentage based off our 1RM Front Squat.

AEROBIC CONDITIONING 

StrataStrong and StrataFit

Run 200m

20 Wall Balls

20 KB Swings 24/20

Run 200m

18 Wall Balls

18 KB Swings

Run 200m

16 Wall Balls

16 KB Swings

Run 200m

14 Wall Balls

14 KB Swings

Run 200m

12 Wall Balls

12 KB Swings

MIDLINE  

Weighted Planks 

1 Round Max Effort 20/10 

 

Strata Ladies - Week 20, Workout 1 

Mobility and Maintenance 

S1. Lying Banded Hamstring 

S2. Foam Roller T-Spine/Glutes/Calves 

S3. Squat Mobility

Strength Triple Set 

12-10-8-8

Back Squats (ascend weight)

Ring Rows

KB Romanian Deadlifts

Conditioning

E3MOM 

Every 3 Mins for 4 Rounds

12 KB Swings

10 KB Push Press

12-8 Cal Row

Midline Finisher

10 Disc Inchworms (Pike or Knee Tuck) 

10 Lying leg raises 

10 Banded side steps each way

3 Rounds

 

Strata Ladies - Week 20, Workout 2 

Mobility and Maintenance 

S1. Foam Roller T-Spine  

S2. Lacrosse ball shoulders

S3. Coaches choice

Strength/Midline  

Pushups 10-9-8-7-6

BB Pendlay Rows 10-9-8-7-6 

Pushups: Focus on midline tension and Range of Motion   

Inverted Rows: Use TRX the lower the better     

Conditioning

AMRAP 13 

Run 200m

12 DB Snatch

10 Ab Mat Situps 

8 Box Jumps or Step-ups

Midline

20 KB Taps 

20 Shoulder Taps  

20 Mountain Climbers 

2 Rounds