MONDAY - Strata 240.

MOBILITY AND MAINTENANCE 

S1. Couch Stretch 

S2. Front Rack Stretch 

S3. Coaches Choice 

STAMINA SQUATS 

StrataFit 

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 8 KB Goblet Squats 

Even Minutes - 8 Knee Tucks on Disc 

StrataStrong

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat on *both* lifts.

This is a 3% increase from last week.

BODY ARMOUR 

10 KB Step Back Lunges 

Straight into 

Max Effort Pushups 

CONDITIONING 

12 Rounds Shared in Partners 

StrataFit

5 KB Swings 

5 KB Push Press 

5 Burpees

StrataStrong  

4 Power Cleans 60/40 

5 Push Jerks 60/40 

6 Burpee Bar Hops 

 

Strata Ladies - Week 30 Workout 1

Mobility and Maintenance 

S1. Roller Lats and T-Spine 

S2. Band Assisted Lying Hamstrings 

S3. Lacrosse Ball Hip Flexor 

Structural Balance

12-10-8 Reps of Each 

KB Front Rack Travelling Lunges (use 2 KBs if possible) 

Alternating DB Renegade Rows 

Alternating Barbell Single Leg Deadlifts 

Work in partners or threes starting on alternate stations until you complete 3 rounds each.

Strength/Midline 

3 Rounds 

12 DB Box Step-Ups 

12 Pushups to Target 

10m Heavy Sled Push 

10 Hip Taps straight into 10 Crawlers  

Work in same partners one follows the other 

Conditioning 

Every 3 Mins x 4 Rounds (12 mins) 

40 Single Skips 

12 KB Swings 

10 Ab Mat Situps 

8 KB SDHP 

6 Burpees