FRIDAY - Strata 250.

MOBILITY AND MAINTENANCE 

Walking Dynamic Piece 

Single Leg Deadlifts 

Mobility Lunges etc… 

STRENGTH 

StrataFit 

Every 2 Mins (6 Rounds)

5 KB Deadlifts 

5 Ring Rows 

5 Pushups to Target 

StrataStrong 

Deadlift 

Use 12 mins to work up to a Heavy 3 Reps 


CONDITIONING 

StrataStrong  

2 Rounds:

8 Power Snatches 

8 Bar Facing Burpees

Directly into...

2 Rounds:

8 Power Snatches 

8 Bar Facing Burpees

Directly into...

2 Rounds:

8 Power Snatches 

8 Bar Facing Burpees

 

StrataLadies - Week 31 Workout 3

Mobility and Maintenance

Dynamic stretch focusing on movements patterns to come 

Strength-Skills 

30 Single-Unders, 5 Strict Pullups, 10 BB Push Press 

30 Single-Unders, 4 Strict Pullups 8 BB Push Press 

30 Single-Unders, 3 Strict Pullups 6 BB Push Press 

30 Single-Unders, 2 Strict Pullups 4 BB Push Press 

30 Single-Unders, 1 Strict Pullups 2 BB Push Press 

Add weight on Barbell if possible over the rounds. 

Scale to DB Push Press if strength is not there. 

Conditioning

In Partners 1:1 

2 Rounds each 

14 Cal Row  

14 KB Swings 

Directly into...

2 Rounds each 

12 Cal Row 

12 KB SDHP 

Directly into...

2 Rounds each 

10 Cal Row 

10 KB Goblet Travelling Lunges 

Midline

2-3 Rounds

10 Banded Lying Hips Extensions 

10 Plate Lying Leg Raises (press plate to ceiling, shoulders off ground (slow/controlled)