WEDNESDAY - Strata 254.

***DELOAD WEEK***

MOBILITY AND MAINTENANCE 

S1. Bar Hangs 

S2. HS Holds 

S3. Coaches Choice 

GYMNASTICS SKILLS 

StrataFit   

Station A: 20 Shoulder Taps Against HS Wall 

Station B: 20m Single Arm Dumbbell Overhead Walking Lunge

StrataStrong  

Station A: Handstand Walk Practice

Station B: 20m Single Arm Dumbbell Overhead Walking Lunge

CONDITIONING 

StrataFit   

5 Rounds, Every 4 Minutes:

3 C2B Pullups or Strict Pullups 

6 Kipping Knee 2 Chest 

12 Deadlifts  

12 Burpees 

StrataStrong  

5 Rounds, Every 4 Minutes:

3 Bar Muscle-ups

6 Toes to Bar

12 Deadlifts 70/50 

15 Burpees 

 

StrataLadies - Week 32 Workout 2

Mobility and Maintenance

S1. Foam Roller Posterior Chain

S2. Banded Good Mornings  

S3. Coaches Choice 

Strength-Structural Balance-Midline

3 Rounds

S1. 12 DB Renegade Rows 

S2. 10 KB Deadlifts 

S3. 8 Pikes on Disc (scale to knee tucks)

Conditioning

2 Rounds 

10 Cal Row 

10 KB Sumo Highpulls  

10 Cal Row

10 KB Front Rack Lunges (use single KB)

10 Cal Row 

10 KB Swings 

10 Cal Row 

10 KB Goblet Squats

Work in partners, 1 partner starts on Rower the other partner starts on KB 

Midline 

2-3 Rounds 

Banded lateral walks 10m each way (band around ankles) 

15 Lying banded hip extensions (band above knee)