WEDNESDAY - Strata 272.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Mobility 

S2. Hamstring Mobility 

S3. Coaches Choice 

STRENGTH 

StrataFit   

Same rep scheme, scale weights 

Deadlift Ladder 

StrataStrong 

Min 1-2. 15 Deadlift 100/70

Min 3-4. 13 Deadlift 105/75

Min 5-6. 11 Deadlift 110/80

Min 7-8. 9 Deadlift 115/85

Min 9-10. 7 Deadlift 120/90

CONDITIONING 

StrataFit   

AMRAP 20:

20 DB Cleans 

20 Push Presses 

15/12 Calorie Row or Assault Bike 

20 Toes to Bar

StrataStrong  

AMRAP 20:

20 DB Cleans 22.5/15 

20 Push Presses 50/35 

21/15 Calorie Row or Assault Bike 

20 Toes to Bar

 

StrataLadies - Week 35 Workout 2

Mobility and Maintenance 

Foam roller T-spine

Banded Lats and Shoulders

Coaches Choice

Structural Balance/Midline 

5 single arm KB or DB Push Press per arm 

5 KB Renegade Rows per arm (Use a large 20 or 24kg KB as an anchor for arm not rowing)

10 Shoulder Taps straight into 10 Crawlers 

2 Rounds 

Conditioning 

In teams of 2 Share 

200 Single Skips  

50 KB Swings

40 Goblet step back lunges

30 Push Ups

20 Deadlifts

10 Burpees 

800m Row 

Midline 

3 Rounds

10 Med ball ab Mat Sit ups

Booty Band Rump Pump (Coaches choice)