WEDNESDAY - Strata 296.

MOBILITY AND MAINTENANCE 

S1. Band Assisted Hamstrings 

S2. Barbell Calf Smash

S3. Dynamic Stretch 

CONDITIONING 

StrataFit

3 RFT 

10 KB SDHP 

10 KB Push Press 

10 Knee Tucks on Discs

Rest 3 mins 

5RFT 

12 DB Snatch 

10 Pushups to Ab Mat 

8 Ring Rows 

StrataStrong

“Grace”

30 Clean and Jerks 60/40 

Rest 3 mins 

5RFT 

12 DB Snatch 22.5/15 

10 HR Pushups 

8 Pull-ups 

MIDLINE

Turkish Situps 

Plank Side Rotations

 

Strata Ladies - Week 24, Workout 2 

Mobility and Maintenance 

S1. Foam Roller T-Spine  

S2. Lacrosse Ball Hips 

S3. Dynamic Stretch 

Strength (3 Rounds) 

12-10-8 reps of each 

Alternating KB Pendlay Row 

Back Squats  

After each round 

10 Knee Tucks straight into 20 Mountain Climbers  

Conditioning

3 Rounds 

Run 200m

10 Box Step-Ups (add weight if possible)

10 Pushups to target 

10 DB Snatch

Midline

2-3 Rounds 

10 Banded Side Steps L (band around ankles)

10 Banded Side Steps R (band around ankles)

15 Lying Banded Hip Extensions (band above knee)

Rest 1:00 Between Rounds