MONDAY - Strata 264.

MOBILITY AND MAINTENANCE 

S1. Disc Shoulders 

S2. Lacrosse Ball Shoulder’s 

S3. Coaches Choice 

SKILLS 

StrataFit  

EMOM 9 

Min 1. :30 secs Max C2B or Pullup’s  

Min 2. :40 secs Max Double Under Practice  

Min 3 :30 secs HS Hold 

StrataStrong 

EMOM 9 

Min 1. :30 secs Max Ring or Bar MU 

Min 2. :40 secs Max Double Under’s 

Min 3 :40 secs HS Hold  

CONDITIONING 

StrataStrong and StrataFit  

For Time: In Partners 

2KM Row

... Directly into 

20 Rounds 

3 Power Snatch 50/35  

6 Push-ups

9 Situps  

20 min time cap 

MIDLINE 

:40 KB Front Rack Holds 

Rest :20 

:40 sec Plank 

Rest 1 min 

 

Strata Ladies - Week 34 Workout 1

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Lying Hamstrings

S3. Lacrosse Ball Hip Flexor

Strength/Structural Balance

EMOM 12 mins (4 Rounds) 

Min 1. 10 KB Front Squats (2 KBs in Front Rack use MB as target)

Min 2. 10 Barbell Deadlifts 

Min 3. 10 Ring Rows  

Conditioning

EMOM 15

Min 1. 12 Box Jumps or Weighted Step-Ups  

Min 2. 10 Pushups + 10 KB Swings 

Min 3. :30 secs Max Effort Airbike 

Midline 

2-3 Rounds 

10 KB Lying Leg Raises 

15 Knee Tucks 

20m Disc Drag or 10 Shoulder Taps