WEDNESDAY - Strata 278.

***RELOAD WEEK***

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex 

S3. Coaches Choice 

CONDITIONING 

“YOU GO, I GO” EMOMS

StrataFit   

8 minute EMOM

Partner 1: 10 Hang Clean and Press 

Partner 2: Rest

Straight into….

8 minute EMOM

Partner 1: 12/9 Lateral Burpees Over Bar

Partner 2: Rest

Straight into….

8 minute EMOM

Partner 1: 12/9 Calorie Assault Bike

Partner 2: Rest 

Straight into….

8 minute EMOM

Partner 1: 12/9 HR Pushups

Partner 2: Rest 

StrataStrong  

8 minute EMOM

Partner 1: 10 Clean and Jerks 50/35

Partner 2: Rest

Straight into….

8 minute EMOM

Partner 1: 15/12 Lateral Burpees Over Bar

Partner 2: Rest

Straight into….

8 minute EMOM

Partner 1: 15/12 Calorie Assault Bike

Partner 2: Rest 

Straight into….

8 minute EMOM

Partner 1: 12/9 HSPU 

Partner 2: Rest 

BODY ARMOUR 

Inverted Rows 

Toe Taps 

 

StrataLadies - Week 36 Workout 2 

Mobility and Maintenance 

Foam roller T-spine

Banded Lats and Shoulders

Coaches Choice

Structural Balance 

3 Rounds 

10 DB Single Leg Deadlifts 

10 DB Reverse Lunges 

10 DB Windmills (5 per arm)

CONDITIONING  

EMOM 8  

Min 1. 8 BB Deadlifts + 8 Push Ups

Min 2. 10 Box Jumps or Step Overs

Rest 2 Mins 

EMOM 8  

Min 1. 12 KB Front Rack travelling lunge

Min 2. 40 second row

Midline 

2-3 Rounds

10 Banded Hip Extensions

20 Shoulder taps

30 Mountain Climbers