MONDAY - Strata 252.

***DELOAD WEEK***

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex 

S3. Coaches Choice 

Structural Balance 

DB Kneeling Single Arm Press 

DB Windmills 

DB Single Leg Deadlifts 

CONDITIONING

StrataStrong and StrataFit

EMOM 8

Min 1. 10 Hang Power Cleans 50/35

Min 2. 50 Double Unders

Rest 2 Mins

EMOM 8

Min 1. 10 Push Jerks 4030

Min 2. 12 Box Jumps Overs

BODY ARMOUR/MIDLINE 

3 Giant Sets:

7 Pausing Waiter Squats (Left)

14 V-Snaps 

7 Pausing Waiter Squats (Right)

14 V-Snaps 

20 m Single Arm Overhead Carry (10m Each Arm)

Rest 90 secs between efforts.

 

Strata Ladies - Week 32 Workout 1

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Lying Hamstrings

S3. Lacrosse Ball Hip Flexor

Strength/Structural Balance

3 Rounds

S1. 14 KB Alternating Pendlay Row 

S2. 12 Box StepUps 

S3. 10 Pushups to Ab Mat 

Conditioning

EMOM 16

Min 1. :40 sec Airbike (HARD) 

Min 2. 10 Double DB Thrusters 

Min 3. 10 Inverted Rows + 20 Mountain Climbers 

Min 4. 12 KB Swings 

Midline 

2-3 Rounds 

10 KB Lying Leg Raises 

10 KB Sumo Romanian Deadlifts 

20 Cross Crawlers