WEDNESDAY - Strata 242.

MOBILITY AND MAINTENANCE 

S1. Foam Roller Thoracic 

S2. Lacrosse Ball Shoulders 

S3. Coaches Choice 

STRENGTH

StrataStrong and StrataFit   

5 Rounds Every 90 secs 

4 Push Press 

Ascend weight each Round 

OLYMPIC CYCLING 

Squat Clean and Jerk Ladder

Round 1:

1 Rep @ 45/32.5

1 Rep @ 55/37.5

1 Rep @ 65/42.5

1 Rep @ 75/47.5

1 Rep @ 85/52.5 

Round 2:

1 Rep @ 55/37.5

1 Rep @ 65/42.5

1 Rep @ 75/47.5

1 Rep @ 85/52.5 

1 Rep @ 95/57.5 

CONDITIONING 

EMOM 15

StrataFit  

Min 1. 12 Barbell Front Rack Lunges 

Min 2. 10 DB Push Press

Min 3. 15 Box Jumps 

Min 4. 12/8 Cal Airbike 

Min 5. :40 sec KB Front Rack Hold 

StrataStrong

Min 1. 12 Barbell OH Lunges 40/30 

Min 2. 10 DB Push Press 22.5/15 

Min 3. 20 Box Jumps 

Min 4. 15/10 Cal Airbike 

Min 5. :40 sec KB Front Rack Hold 

 

StrataLadies - Week 30 Workout 2

Mobility and Maintenance

S1. Foam Roller Posterior Chain

S2. Lacrosse Ball Glutes

S3. Band Assisted Good Mornings

Strength-Structural Balance-Midline

Take a couple mins to Review Barbell Deadlift Technique

3 Rounds

10 Dumbbell Push Press

10 Barbell Deadlifts (place bar on top of plates to reduce range if extension can’t be maintained)

15 Plate Lying Leg Raises

Conditioning

AMRAP 10

8 Cal Row / Airbike

8 KB or DB Push Press

8 DB Snatch

30 Single Skips

Midline

2 Rounds

12 Lateral Banded Steps each way (band around ankles)

straight into

12 Lying Hip Extensions (band below knee)

12 KB Sumo High Pulls