MONDAY - Strata 258.

MOBILITY AND MAINTENANCE 

S1. Foam Roller and Stick 

S2. Disc Shoulder and Lats 

S3. Coaches Choice 

GYMNASTIC COMPLEX 

StrataFit 

3 Sets

1 Chest to Bar Pull-ups

2 Toes to Bar 

3 Pull-ups 

2 Toes to Bar 

1 Chest to Bar Pull-up

StrataStrong

3 Sets

1 Bar Muscle-Up

2 Toes to Bar 

3 Chest to Bar Pull-ups 

2 Toes to Bar 

1 Bar Muscle-Up

CONDITIONING 

StrataStrong and StrataFit  

On the Minute x 20 (5 Rounds)

Station 1 – 1 Round of “Cindy”

Station 2 – 10 Hang Power Snatches 40/30

Station 3 – Max Calorie Machine 

Station 4 – Rest

(1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Scale. Pull-ups)

MIDLINE 

Disc Complex 

 

Strata Ladies - Week 33 Workout 1

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Lying Hamstrings

S3. Lacrosse Ball Hip Flexor

Strength/Structural Balance

12-10-8 Pushups to Ab Mat 

12-10-8 Barbell Deadlifts 

15-15-15 Knee Tucks on Disc 

Conditioning

EMOM 6

Even. Row :40 secs 

Odd. 10 KB Swings + 10 KB Lunges 

Rest 2 Mins 

EMOM 6 

Even. Airbike :40 secs 

Odd. 10 Air Squats + 20 Mountain Climbers 

Midline 

2-3 Rounds 

10 KB Lying Leg Raises 

10 Banded Glute Hip Extensions 

10m Disc Drag or 10 Shoulder Taps