WEDNESDAY - Strata 302.

MOBILITY AND MAINTENANCE 

S1. Shoulder Mobility 

S2. Squat Mobility 

STRENGTH 

StrataFit 

Strict Dumbbell Press 

7-7-7-7-7

Rest Up to 90 secs between sets 

StrataStrong  

Strict Barbell Press 

7-7-7-7-7

Rest Up to 90 secs between sets 


CONDITIONING 

StrataFit   

For Time

800 Meter Row

50 Air Squats 

20 Ring Rows

“Jackie” 

StrataStrong  

For Time

1,000 Meter Row

50 Thrusters (20/15kg bar)

30 Pull-Ups

Good Times for “Jackie” 

– Beginner: 10-12 minutes

– Intermediate: 7-9 minutes

– Advanced: 6-7 minutes

– Elite: <6 minutes

MIDLINE 

Disc Body Saws 

:30 secs Disc Saw 

:30 secs Rest 

:30 secs Hollow Holds  

:30 secs Rest 

3 Rounds 

 

Strata Ladies - Week 25, Workout 2 

Mobility and Maintenance 

S1. Foam Roller T-Spine  

S2. Lacrosse Ball Hips 

S3. Dynamic Stretch 

Strength (3 Rounds) 

S1. 12-10-8 Mat Assisted Pushups  

S2. 12-10-8 Inverted Rows (straps)  

S3. 12-10-8 Knee Tucks on Disc  

Conditioning

EMOM 12 

Min 1. :40 sec Airbike 

Min 2. 10 DB Push Press 

Min 3. 12 KB Sumo High Pulls 

Min 4. 14 Ab Mat Situps 

Midline 

10 Plate Lying Leg Raises 

10 Cross Crawlers (opposite leg to opposite elbow) 

3 Rounds