WEDNESDAY - Strata 314.

MOBILITY AND MAINTENANCE 

S1. Shoulder Mobility 

S2. Squat Mobility 

STRENGTH 

StrataFit 

Strict Dumbbell Press 

5-5-5-5-5

Rest Up to 90 secs between sets

StrataStrong  

Strict Barbell Press 

3-3-3-3-3

Rest Up to 90 secs between sets 

CONDITIONING 

StrataStrong and StrataFit   

AMRAP 20

7 Power Snatch 60/40 

7 KB Push Press 24/16 

7 DB Hang Snatch (Per Arm) 22.5/15 

200 Meter Run

 

Strata Ladies - Week 27, Workout 2 

Mobility and Maintenance 

S1. Foam Roller T-Spine  

S2. Lacrosse Ball Hips 

S3. Dynamic Stretch 

Strength (3 Rounds) 

S1. 8-8-8 Mat Assisted Pushups  

S2. 10-10-10 Back Squats 

S3. 12-12-12 Knee Tucks on Disc 

Conditioning

Every 3 Mins (4 Rounds)  

10 Wall Balls 

10 KB Sumo High Pulls 

10 Cal Row 

Midline 

2 Rounds 

10 Inch worms on disc (pike or knee tuck depending on flexibility and core strength)

Straight into 

20 Shoulder Taps 

Straight into 

30 Mountain Climbers on disc