MONDAY - Strata 282.

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Hip Flexor 

S3. Coaches Choice 

STRENGTH 

Back Squat

StrataStrong and StrataFit

Build to a Moderately Heavy Single

Followed by:

2×2 @ 90%

2×4 @ 84%

1×10 @ 75%

CONDITIONING 

StrataFit 

AMRAP 16:

12 KB Swings  

12 Burpee Box Jump Overs (24/20)

12 Air Squats 

12 Bar Muscle-ups

StrataStrong 

AMRAP 16:

12 Hang Power Cleans 50/35 

12 Burpee Box Jump Overs (24/20)

12 Air Squats 

12 Bar Muscle-ups

MIDLINE

10 Kneeling DB Hammer Curl and Press 

10 Disc Body Saws 

 

Strata Ladies - Week 37 Workout 1

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Wall Assisted Couch Stretch

S3. Lacrosse Ball Glutes 

DB or KB Complex (3 Rounds) 

Using 2 DBs or KBs 

10 Romanian Deadlifts 

10 Suitcase Walking Lunges 

10 Front Rack Squats 

Rest 90 secs 

Complete all 3 exercises in succession before resting. 

Conditioning 

AMRAP 12

12 KB SDHP 

12 Single arm DB Push Press (6 per arm)

12 Inverted Rows 

12 Ab Mat Situps (add Med Ball if possible) 

Midline 

3 Rounds 

10 Disc Lying Hamstring Curls 

10 Disc Pikes or Knee Tucks 

10 Slow Shoulder Taps (hold shoulder for 1-2 secs)