WEDNESDAY - Strata 248.

MOBILITY AND MAINTENANCE 

S1. Foam Roller Thoracic 

S2. Lacrosse Ball Shoulders 

S3. Coaches Choice 

STRENGTH

StrataStrong and StrataFit   

5 Rounds Every 90 secs 

3 Push Press 

Ascend weight each Round 

OLYMPIC CYCLING 

Squat Clean and Jerk Ladder

Round 1:

1 Rep @ 47.5/35

1 Rep @ 57.5/40

1 Rep @ 67.5/45

1 Rep @ 77.5/50

1 Rep @ 87.5/55 

Round 2:

1 Rep @ 57.5/40

1 Rep @ 67.5/45

1 Rep @ 77.5/50

1 Rep @ 87.5/55 

1 Rep @ 97.5/60 

CONDITIONING 

StrataStrong and StrataFit  

In Partners 1:1 

6 Rounds each 

60 Double Unders

5 Power Cleans

4 Hang Squat Cleans

3 Squat Cleans

Barbell weight

Male 45-50-55-60-65-70

Female 32.5-35-37.5-40-42.5-45 

 

StrataLadies - Week 31 Workout 2

Mobility and Maintenance

S1. Foam Roller Posterior Chain

S2. Lacrosse Chest and Shoulders

S3. Coaches Choice

Strength-Structural Balance-Midline

3 Rounds

Pushups to Ab Mat

10-8-6-4-2

Inverted Rows

2-4-6-8-10

After each Round Complete 10 Plate Lying Leg Raises

Conditioning

EMOM 9

Min 1. :40 sec Row

Min 2. 15 KB Deadlifts

Min 3. 20m HEAVY Sled Push (down and back)

Rest 2 mins

EMOM 6

Min 1. 15 Box Jumps or Step-UPS

Min 2. 12 Single KB Thrusters

Min 3. 9 Burpees