MONDAY - Strata 312.

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 @ 87%

5 Reps @ 82%

2 Reps @ 90%

5 Reps @ 82%

2 Reps @ 93%

Rest as needed between sets 

Barbell Cycling (Partners 1:1) 

StrataFit

10 Sets (5 each)

12 KB Deadlifts

9 KB Swings 

6 KB Push Press  

StrataStrong: “DT” Complex

10 Sets (5 each)

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

CONDITIONING 

AMRAP 12

10 Burpees 

20/15 Cal Row 

40 Double Under’s 

 

Strata Ladies - Week 27, Workout 1 

Mobility and Maintenance 

S1. Foam Roller Posterior Chain (top to bottom) 

S2. Lying Hamstrings    

S3. Mobility Lunges 

Structural Strength

3 Rounds 

10 Inverted Rows (straps)  

10 KB Romanian Deadlifts straight into 10 KB Goblet Squats  

10 Shoulder Taps  straight into 10 Cross Crawlers 

Conditioning 

50 Single Skips  

12 KB Swings 

12 KB Goblet Lunges 

-

40 Single Skips

10 KB Swings 

10 KB Goblet Lunges 

-

30 Single Skips

8 KB Swings 

8 KB Goblet Lunges 

-

20 Single Skips

6 KB Swings 

6 KB Goblet Lunges 

Midline 

15-12-9

Lying Leg Raises (Hold Med Ball Above Chest)

Med Ball Situps