FRIDAY - Strata 262.

MOBILITY AND MAINTENANCE 

Dynamic Warmup/ Broomstick Complex 

OLYMPIC CYCLING 

StrataFit   

Every 2 mins for 5 Rounds 

5 Push Press 

5 Ring Rows 

20 Mountain Climbers 

StrataStrong 

With A 12 Min Running Clock Build up to a Heavy Complex 

2 Push Jerk 

1 Split Jerk 

CONDITIONING 

StrataFit   

Partner:

Buy In – 750m Row

Then:

(Alternate with Partner – 10-10 both movements…9-9…8-8)

10-9-8-7-6-5-4-3-2-1

Ring Rows 

Front Squats  

Then:

Cash Out – 750m Row

StrataStrong 

Partner:

Buy In – 1000m Row

Then:

(Alternate with Partner – 10-10 both movements…9-9…8-8)

10-9-8-7-6-5-4-3-2-1

Pull Ups

Hang Squat Clean 45/32.5

Then:

Cash Out – 1000m Row

 

Strata Ladies - Week 31, Workout 3 

Mobility and Maintenance 

S1. Band Assisted Good Mornings 

S2. Dynamic Stretch 

Warmup 

2 Rounds 

Row 200m 

5 Walkout Pushups 

10 Mobility Lunges 

10 Shoulder taps in prone hold 

Straight into

10 Crawlers in prone hold 

Strength

KB Complex (3 Giant Sets) 

Using a single KB 

10 Goblet Squats 

10 KB Romanian Deadlift 

10 KB Reverse Lunges 

10 Russian KB Swings ‘

Rest 90 secs between Rounds 

Conditioning

Partner:
Buy In – 600m Row

Then:

10-9-8-7-6-5-4-3-2-1

KB Swings 

Ab Mat Situps 

(Alternate with Partner – 10-10 both movements…9-9…8-8…etc…)

Then:

Cash Out – 600m Row

Midline

2 Rounds 

12 Plate Lying Leg Raises 

10 Cross Crawlers 

8 Plank Get-Ups