MONDAY - Strata 276.

***RELOAD WEEK***

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Hip Flexor 

S3. Coaches Choice 

STRENGTH 

Tempo Overhead Squats

3 Sets of 3

Tempo: 3 Seconds Down, 2 Seconds Pause

Pausing Overhead Squat

3 Sets of 2

Pause: 2 Seconds in Bottom

CONDITIONING 

StrataStrong and StrataFit  

5 Rounds:

1 Minute Wallballs 

1 Minute Hang DB Snatch Alternating  

1 Minute Assault Bike Calories

1 Minute Rest

MIDLINE

Disc Complex 

 

Strata Ladies - Week 36 Workout 1

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Lying Hamstrings

S3. Lacrosse Ball Hip Flexor

Strength/Structural Balance

3 Rounds 

S1. 10 BB Back Squats   

S2. 10 DB Romanian Deadlifts 

S3. 10 Inverted Rows  

S4. 10 Pikes or Knee Tucks on Disc  

Conditioning 

50 Single Skips + 10 KB Goblet Reverse Lunges 

50 Single Skips + 10 KB SDHP  

50 Single Skips + 15 Sit-ups 

50 Single Skips + 20 DB Snatch 

50 Single Skips + 15 Sit-ups 

50 Single Skips + 10 KB SDHP  

50 Single Skips + 10 KB Goblet Reverse Lunges

Midline 

Tabata 20:10 

S1. Shoulder Taps 

S2. Side Plank R

S3. Side Plank L 

3 Rounds