FRIDAY - Strata 274.

MOBILITY AND MAINTENANCE 

S1. Roller Thoracic 

S2. Lacrosse Ball Shoulders 

S3. Coaches Choice

OLYMPIC CYCLING 

StrataStrong
In Partners 1:1 

7 Hang Squat Cleans + 1 Push Jerk

6 Hang Squat Cleans + 2 Push Jerk

5 Hang Squat Cleans + 3 Push Jerks

4 Hang Squat Cleans + 4 Push Jerks

3 Hang Squat Cleans + 5 Push Jerks

2 Hang Squat Cleans + 6 Push Jerks

1 Hang Squat Clean + 7 Push Jerks

CONDITIONING 

StrataStrong and StrataFit

AMRAP 16:

16 Dumbbell Hang Clean and Jerks 22.5/15 

16 Sit-ups 

16 Burpees 

16 Deadlifts 75/50 

MIDLINE 

15-12-9 

KB Lying Knee to Elbows 

Disc Body Saws 

 

StrataLadies - Week 34 Workout 3

Mobility and Maintenance

Banded Shoulders and Lats

Dynamic Full body Complex (lunges, walk out push ups, etc.)

Strength

3 Rounds

5 Banded Pull-up

10 KB Goblet Squats

15 Lying T2B

Conditioning

EMOM 9

Min 1. :40 Sec Airbike

Min 2. 8 Ring Rows + 8 Pushups

Min 3. 30 Mountain Climbers

Rest 2 mins

EMOM 6

Min 1. :40 Sec Row

Min 2. 15-20 Ab Mat Sit-ups

Min 3. 10 DB Renegade Rows

Midline

2-3 Rounds

10 Shoulder Taps

10 Knee Tucks

10 Plank Get-Ups