WEDNESDAY - Strata 252.

MOBILITY AND MAINTENANCE 

S1. Band Assisted Lats 

S2. Disc Shoulders Chest 

Deadlift

Alternating On the Minute x 10:

Minute 1 – 15/12 Calorie Row

Minute 2 – 5-4-3-2-1 Deadlifts

CONDITIONING  

StrataStrong and StrataFit 

In Partners 1:1 

10-8-6-4-2 

Power Cleans 

T2B 

Burpee Bar Hops 

Power Clean Ascends in Weight 

M: 40/50/60/70/80

F: 30/35/40/45/50 

BODY ARMOUR 

30 Glute Bridges 

100m Farmers Carry 

20 Glute Bridges 

100m Farmers Carry  

10 Glute Bridges 

100m Farmers Carry

 

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