FRIDAY - Strata 254.

MOBILITY AND MAINTENANCE 

S1. OH Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

STRENGTH 

StrataFit 

Strict Pull-Up + Front Squat
Alternating OTM x 10 (5 Rounds):

Odd – 3 Strict Pull-Ups

Even – 5 Front Squats

StrataStrong 

Weighted Pull-Up + Front Squat
Alternating OTM x 10 (5 Rounds):

Odd – 3 Strict Weighted Pull-Ups

Even – 5-4-3-2-1 Squat Cleans 

Sqaut Clean Ascends in Weight 

M: 60/70/80/90/100 

F: 40/45/50/55/60 

CONDITIONING 

StrataFit 

EMOM 16 

Min 1. 8 Ring Rows + 8 HR Pushups to Mat 

Min 2. 15 Box Step-Ups 

Min 3. :50 secs Airbike 

Min 4. 20m Heavy Sled Push 

StrataStrong

EMOM 16 

Min 1. 7 C2B Pullup’s or Pullup’s + 7 HR Pushups 

Min 2. 17 Box Jumps

Min 3. :50 secs Airbike 

Min 4. 20m Heavy Sled Push 

MIDLINE 

:30 Toe Taps 

:30 Rest 

:30 Inch Worms 

:30 Rest 

:30 Disc Body Saws 

:30 Rest 

2 Rounds 

 

Strata Ladies - Week 20, Workout 3 

Mobility and Maintenance

Walking series

Mobility Lunge

Hamstring Inch Worms

Cossack Squats

Etc… 

Broomstick Complex

10 Pass Throughs

10 Good Mornings

10 OH Squats

Structural Balance

3 Rounds

10 Ring Row to Side Press  

straight into

10 Box Step Ups (add weight if possible) 

straight into

10 Plank Get-Ups  

Rest 1 min

CONDITIONING
EMOM 12

Min 1. 8 KB Goblet Squats + 8 KB SDHP 

Min 2. 8 Burpees 

Min 3. 8 Cal Airbike 

Min 4. 40 sec Sled Push 

MIDLINE 

:30 sec Ab Mat Situp 

:30 Rest 

:30 Shoulder Taps 

:30 Rest 

:30 Wall Sit Holding 5kg Plate with straight arms (use pillars on astro) 

:30 Rest 

2 Rounds