MONDAY - Strata 234.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Hips/Glutes 

S2. Frog Stretch on Discs 

S3. Coaches Choice 

STRENGTH

Stamina Squats

StrataFit

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 8 KB Goblet Squats 

Even Minutes - 8 Knee Tucks on Disc 

StrataStrong

Alternating "On the Minute" x 12 (6 Rounds)

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

Barbell - 60% of 3-Rep Back Squat on *both* lifts.

Body Armor

3 Giant Sets:

10 Dumbbell Box Step Ups (24"/20")

Straight into 

Max Effort Pushups 

Rest 1:00 between sets.

CONDITIONING 

StrataFit

10 Rounds For Time 

10 DB Snatch 

30 Single Unders 

StrataStrong  

10 Rounds For Time 

10 DB Snatch 22.5/15

30 Double Unders 

12 min Time Cap 

 

Strata Ladies - Week 28 Workout 1 

Mobility and Maintenance 

S1. T Spine foam roller

S2. Band Assisted Good Mornings 

S3. Lacrosse Ball Glutes 

Structural Balance

3 Rounds 

Station 1. 10 KB Single Leg Deadlifts 5 per side 

Station 2. 10 Alternating Box Step-ups  (add weight when possible)  

Station 3. 10 DB Renegade Rows 

Work in pairs or threes starting on alternate stations until you complete 3 rounds each.

Strength/Midline 

12 KB Goblet Squat (Air Squat if strength doesn’t allow full range)

12 KB or DB Romanian Deadlifts 

12 Ab Matt Situps  

10 KB Goblet Squat 

10 KB or DB Romanian Deadlifts 

10 Ab Matt Situps

8 KB Goblet Squat 

8 KB or DB Romanian Deadlifts 

8 Ab Matt Situps  

Work in same partners one follows the other 

Conditioning 

EMOM 12

Min 1. :40 sec Row or Airbike 

Min 2. 15 KB Swings  

Min 3. 10 Knee Tucks straight into 20 Mountain Climbers