MONDAY - Strata 306.

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   

EMOM 10 

Even. 5 KB Goblet Squats 

Odd. 5 Inverted Rows + 20 Mountain Climbers 

StrataStrong  

Back Squat

5 Reps @ 82%

2 Reps @ 85%

5 Reps @ 82%

2 Reps @ 88%

5 Reps @ 82%

2 Reps @ 91%

Rest as needed between sets 

CONDITIONING 

Barbell Cycling (Partners 1:1) 

StrataFit

12 KB Swings 

12 KB Front Squats 

12 KB Push Press 

———————

9 KB Swings 

9 KB Front Squats 

9 KB Push Press 

———————

6 KB Swings 

6 KB Front Squats 

6 KB Push Press

StrataStrong  

12 Hang Power Cleans 40/30 

12 Front Squats 

12 Push Jerks 

———————

9 Hang Power Cleans 50/35

9 Front Squats 

9 Push Jerks 

———————

6 Power Cleans 60/40 

6 Front Squats 

6 Push Jerks 

MIDLINE  

AMRAP 

Row 20/15 Cal 

20m Disc Drag 

 

Strata Ladies - Week 26, Workout 1 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain (top to bottom) 

S2. Lying Hamstrings    

S3. Mobility Lunges 

Structural Strength

3 Rounds 

S1. 10 DB Renegade Rows 

S2. 10 KB Romanian Deadlifts straight into 10 KB Lunges 

S3. 8 Single Leg Lying Hip Extensions (per leg) 

Conditioning 

2 Rounds:

150m Row, 12 Inverted Rows 

150m Row, 12 KB Swings  

150m Row, 12 Knee Tucks on Disc 

150m Row, 12 KB Goblet Squats 

Midline 

12 Banded Lateral Side Steps (each way)

12 Shoulder Taps straight into

12 Crawlers 

2 Rounds