TUESDAY - Strata 271.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Hips and Hamstring Insertion 

S2. Wall Couch Stretch 

S3. Coaches Choice 

Stamina Squats 

StrataStrong  and StrataFit 

Alternating "On the Minute" x 10 (5 Rounds)

Odd Minutes - 2 Front Squats

Even Minutes - 4 Back Squats

Barbell - 78% of 3-Rep Back Squat

Final iteration of Stamina Squats.

BODY ARMOUR  

10-8-6-4-2 

Inverted Rows 

Single DB Lunge (per leg) 

CONDITIONING 

StrataFit

5 Rounds:

15 Kettlebell Swing 

400 Meter Run

60 Single Unders

StrataStrong  

5 Rounds:

15 Kettlebell Swing 24/20

400 Meter Run

40 Double Unders

MONDAY - Strata 270.

MOBILITY AND MAINTENANCE 

KB Structural Complex 

CONDITIONING 

StrataFit  

EMOM 24 

Min 1. 10 HR Pushups 

Min 2. 12/9 Cal Row 

Min 3. 6 C2B Pull-ups or Pull-ups 

Min 4. 5 Light Power Cleans + 20 Single Under’s 

StrataStrong 

EMOM 24 

Min 1. 5-10 HSPU (stop at 40 secs)   

Min 2. 15/12 Cal Row 

Min 3. 3 Bar Muscle Ups 

Min 4. 3 Power Cleans 80/50 + 20 Double Under’s 

MIDLINE FINISHER 

3 Giant Sets:

6 Plank Get-Ups 

9 Strict Toes to Bar or Strict Knee Raises 

15 Banded Hip Extensions

21 Weighted AbMat Sit-ups

Rest 1:30 Between Sets.

 

Strata Ladies - Week 35 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. 5 Inverted Rows 

S2. 10 DB Box Stepups

S3. 15 KB Deadlifts 

S4. 20 Mountain Climbers 

Conditioning

4 x :20 seconds on :10 seconds off

Ab Mat Sit-Ups

DB Snatch 

Air Squats (2 target)

Burpees 

Air Squats (2 target)

DB Snatch 

Ab Mat Sit-ups 

Midline 

2-3 Rounds 

10 KB Lying Knees to Elbow 

10m Disc Drag

10 Disc Body Saws

10 Shoulder Taps 

FRIDAY - Strata 268.

MOBILITY AND MAINTENANCE 

S1. Roller Thoracic and Lats 

S2. Lacrosse Ball Shoulders 

S3. 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   

Barbell Cycling

5 Rounds:

:25 Seconds – AMRAP KB Swings 

Rest :35 Seconds

Straight into 

Tabata 20:10 (8 rounds per station)

S1. Burpees 

S2. Situps  

S3. KB Russian Swings 

StrataStrong 

Barbell Cycling

5 Rounds:

:25 Seconds – AMRAP Clean and Jerks 60/40

Rest :35 Seconds

Straight into 

Tabata 20:10 (8 rounds per station)

S1. Burpees 

S2. Situps  

S3. KB Russian Swings

 

StrataLadies - Week 34 Workout 3

Mobility and Maintenance

Banded Shoulders and Lats

Dynamic Full body Complex (lunges, walk out push ups, etc.)

 

Strength Superset

12-10-8-8

Band assisted Pull Ups

Med Ball Situps

20 Mountain Climbers on Disc

 

Conditioning

EMOM 6 

Even. :40 Sec Row 

Odd. 12 KB Swings 

Rest 2 mins

EMOM 6 

Even. :40 secs Single Skips 

Odd. 10 Disc Inch Worms 

Rest 2 mins

EMOM 6

Even. :40 secs Sled Push

Odd. 12 KB Goblet Squats

 

Midline (Disc Complex)

2-3 Rounds

Booty bands complex - Coaches choice

THURSDAY - Strata 267.

MOBILITY AND MAINTENANCE 

S1. Band Assisted Lats/Shoudler’s 

S2. HS Holds 

S3. Coaches Choice 

GYMNASTICS STRENGTH

AMRAP 7:

StrataFit 

20 Double-Under’s, 1 HR Pushup

20 Double-Under’s, 2 HR Pushups 

20 Double-Under’s, 3 HR Pushups 

Climb until cap is reached

StrataStrong  

20 Double-Under’s, 1 Strict Handstand Push-up

20 Double-Under’s, 2 Strict Handstand Push-ups

20 Double-Under’s, 3 Strict Handstand Push-ups

Climb until cap is reached

CONDITIONING 

StrataFit   

22-16-12

Dumbbell Power Snatches 22.5/15

Wallballs 9/6 

... Directly into:

12-16-22 

Bar-Facing Burpees

Calorie Machine 

StrataStrong 

30-20-10

Dumbbell Power Snatches 22.5/15

Wallballs 9/6 

... Directly into:

10–20-30 

Bar-Facing Burpees

Calorie Machine 

BODY ARMOUR 

15-12-9  

Banded Lying Hip Extensions 

Banded Good Mornings 

WEDNESDAY - Strata 266.

MOBILITY AND MAINTENANCE 

S1. Dynamic Mobility 

S2. Band Assisted Hamstring 

S3. Coaches Choice 

STRENGTH 

Deadlift Ladder 

StrataFit   

Same rep scheme, scale weights 

StrataStrong 

Min 1-2. 15 Deadlift 95/65

Min 3-4. 13 Deadlift 100/70

Min 5-6. 11 Deadlift 105/75

Min 7-8. 9 Deadlift 110/80

Min 9-10. 7 Deadlift 115/85 

CONDITIONING 

StrataFit   

On the 5:00 x 5 Rounds:

300 Meter Run

12 DB Hang Snatch  

12 Kipping Knee 2 Chest or Knee Tucks 

StrataStrong  

On the 5:00 x 5 Rounds:

400 Meter Run

12 DB Hang Snatch 22.5/15 

12 T2B 

MIDLINE 

Lying KB Leg Raises 

Disc Drag 

 

StrataLadies - Week 34 Workout 2

Mobility and Maintenance

Foam Roller

Lacrosse Ball Glutes

Lacrosse Ball Shoulders

Strength Superset

12-11-10-9-8

Push Ups to Ab mat

KB Suitcase Travelling Lunges

After each superset

10 Plank KB Taps

Conditioning

On the 5:00 x 3 rounds

300m Run

10 DB Push Press (use 2 DBs if strength is there, if not just use one)

Max Burpees until 3.30 minutes

90 seconds rest between rounds


Midline

3 Rounds

:30 sec KB front rack hold

:30 sec rest

:30 sec Plank

:30 sec rest

TUESDAY - Strata 265.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Hip Flexor 

S2. Couch Stretch on Wall 

S3. Coaches Choice 

Stamina Squats 

StrataStrong and StrataFit 

Alternating "On the Minute" x 10 (5 Rounds)

Odd Minutes - 2 Front Squats

Even Minutes - 4 Back Squats

Barbell - 75% of 3-Rep Back Squat

Final iteration of Stamina Squats.

BODY ARMOUR  

2 Rounds 

10 Single Arm DB OH Lunges (R arm)

10 Inverted Rows 

10 Single Arm DB OH Lunges (L arm)

10 Inverted Rows 

CONDITIONING 

StrataFit

EMOM 16 

Min 1. 12 Ring Rows 

Min 2. 12 Burpees 

Min 3. 20m Disc Drag 

Min 4. :30 sec Plank 

StrataStrong  

EMOM 16 

Min 1. 9 C2B Pullups or Pullups (scale reps if needed)

Min 2. 15 Burpees 

Min 3. 20m Disc Drag 

Min 4. :30 sec Plank Get-Ups 

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 

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 

THURSDAY - Strata 261.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Hips 

S2. Disc Shoulder Mobility 

S3. Coaches Choice 

GYMNASTICS STRENGTH  

StrataFit 

3 Giant Sets

Max HR Push-ups to target 

20m Kettle Bell Front Rack Walking Lunges

Max HR Push-ups to target 

Rest 2 Minutes Between Sets

StrataStrong  

3 Giant Sets

Max Strict Handstand Push-ups

20m Dumbbell Front Rack Walking Lunges 22.5/15 

Max Strict Handstand Push-ups

Rest 2 Minutes Between Sets

CONDITIONING 

StrataStrong and StrataFit

Every 3 mins (5 Rounds) 

Run 200m 

15 KB Swings 24/20 

10 Burpees   

WEDNESDAY - Strata 260.

MOBILITY AND MAINTENANCE 

S1. T-Spine Roller 

S2. Band Assisted Hamstrings 

S3. Coaches Choice 

Deadlift Ladder 

StrataStrong and StrataFit (Scale weights as needed)

Min 1-2. 15 Deadlift 90/60

Min 3-4. 13 Deadlift 95/65

Min 5-6. 11 Deadlift 100/70

Min 7-8. 9 Deadlift 105/75

Min 9-10. 7 Deadlift 110/80 

CONDITIONING 

StrataFit   

EMOM 6 

Even. 5 Clean and Press 

Odd. 10 Knee Tucks on Disc 

Rest 1 min 

EMOM 6 

Even. 4 Clean and Press 

Odd. 8 Knee Tucks on Disc 

Rest 1 min 

EMOM 6

Even. 3 Clean and Press 

Odd. 6 Knee Tucks on Disc

StrataStrong  

EMOM 6 

Even. 5 Clean and Jerks 50/35 

Odd. 10 T2B 

Rest 1 min 

EMOM 6 

Even. 4 Clean and Jerks 60/40

Odd. 8 T2B 

Rest 1 min 

EMOM 6

Even. 3 Clean and Jerks 70/45

Odd. 6 T2B 

 

StrataLadies - Week 33 Workout 2

Mobility and Maintenance

Foam Roller Posterior Chain

Banded Good Mornings  

Coaches Choice 

Strength-Structural Balance-Midline

3 Rounds

8 Barbell Push Press

8 KB SDHP

8 Pikes on Disc (scale to knee tucks)

Increase weight of Push Press if possible.

Conditioning

On the Minute x 16 (4 Rounds)

M1 – 4 Inverted Rows, 8 Push-ups, 12 Air Squats

M2 – 14 DB Snatch

M3 – Max Calorie Machine (Alternate between the bike and rower)

M4 – Rest

Midline (Disc Complex)

10 Disc Body Saws

15 Knee Tucks

20 Mountain Climbers

TUESDAY - Strata 259.

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Glutes 

S2. Wall Couch Stretch 

S3. Coaches Choice 


STRENGTH 

Stamina Squats 

StrataStrong and StrataFit

Alternating "On the Minute" x 10 (5 Rounds)

Odd Minutes - 2 Front Squats

Even Minutes - 4 Back Squats

Barbell - 72% of 3-Rep Back Squat


BODY ARMOUR  

10-10-10 

DB Lunges 

10m Disc Drag  


CONDITIONING  

StrataFit  

In Partners 1:1 

2 Wall Balls 6/3 

2 DB Snatch 

4 Wall Balls 

4 DB Snatch 

6 Wall Balls 

6 DB Snatch 

etc…..

StrataStrong  

In Partners 1:1 

2 Wall Balls 9/6 

2 DB Snatch 22.5/15 

4 Wall Balls 

4 DB Snatch 

6 Wall Balls 

6 DB Snatch 

etc…..

MONDAY - Strata 258.

MOBILITY AND MAINTENANCE 

S1. Foam Roller and Stick 

S2. Disc Shoulder and Lats 

S3. Coaches Choice 

GYMNASTIC COMPLEX 

StrataFit 

3 Sets

1 Chest to Bar Pull-ups

2 Toes to Bar 

3 Pull-ups 

2 Toes to Bar 

1 Chest to Bar Pull-up

StrataStrong

3 Sets

1 Bar Muscle-Up

2 Toes to Bar 

3 Chest to Bar Pull-ups 

2 Toes to Bar 

1 Bar Muscle-Up

CONDITIONING 

StrataStrong and StrataFit  

On the Minute x 20 (5 Rounds)

Station 1 – 1 Round of “Cindy”

Station 2 – 10 Hang Power Snatches 40/30

Station 3 – Max Calorie Machine 

Station 4 – Rest

(1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Scale. Pull-ups)

MIDLINE 

Disc Complex 

 

Strata Ladies - Week 33 Workout 1

Mobility and Maintenance

S1. Roller Lats and T-Spine

S2. Band Assisted Lying Hamstrings

S3. Lacrosse Ball Hip Flexor

Strength/Structural Balance

12-10-8 Pushups to Ab Mat 

12-10-8 Barbell Deadlifts 

15-15-15 Knee Tucks on Disc 

Conditioning

EMOM 6

Even. Row :40 secs 

Odd. 10 KB Swings + 10 KB Lunges 

Rest 2 Mins 

EMOM 6 

Even. Airbike :40 secs 

Odd. 10 Air Squats + 20 Mountain Climbers 

Midline 

2-3 Rounds 

10 KB Lying Leg Raises 

10 Banded Glute Hip Extensions 

10m Disc Drag or 10 Shoulder Taps 

SATURDAY - Strata 257.

***DELOAD WEEK***

MOBILITY AND MAINTENANCE 

Coach DK’s Dynamic Piece 

SKILLS FOCUS 
Pistol Squats and HS Walks 

CONDITIONING 

StrataStrong and StrataFit

WOD

In Partners "Filthy Fifty"

Buy in 100 Double Unders shared (one partner holds plank at all times) 

50 Front squats shared (one partner holds front rack at all times) 

50 Pullups shared (one partner hangs at all times) 

50 Deadlifts (one partner holds bar at hip at all times) 

50 HSPU (one partner holds handstand at all times) 

50 Burpees (Burpees in unison) 

Buy out 100 Double Unders shared (one partner holds plank at all times) 

Front Squat 50/35 

Deadlift 80/55

FRIDAY - Strata 256.

***DELOAD WEEK***

MOBILITY AND MAINTENANCE 

Broomstick Complex 

CLEAN TECHNIQUE 

7 Sets:

Clean Pull + Hang Clean High Pull + Hang Power Clean

CONDITIONING 

20 min AMRAP 

Partner 1 

400m Run 

Partner 2

AMRAP 21

21 KB Swings 

14 KB Goblet Lunges 

10 T2B 

Switch when partner returns from the run (cont. where partner left off). 

 

Strata Ladies - Week 32, Workout 3 

Mobility and Maintenance 

S1. Band Assisted Good Mornings 

S2. Dynamic Stretch 

Warmup 

2 Rounds 

Run 200m 

5 Walkout Pushups 

10 Mobility Lunges 

10 Shoulder taps in prone hold 

Straight into

10 Crawlers in prone hold 

Strength

12-10-8-6-4-2 

Single DB Thruster (6 per arm - 5 per arm - 4 per arm etc..)

Inverted Rows 

Aerobic Conditioning

15 min AMRAP 

Partner 1 

200m Run 

Partner 2

AMRAP 

20 Single Skips 

10 DB Snatch

10 Single DB Front Rack Lunges 

5 Burpees  

Switch when partner returns from the run (cont. where partner left off). 

THURSDAY - Strata 255.

***DELOAD WEEK***

MOBILITY AND MAINTENANCE 

S1. Disc Lats/Shoulders 

S2. Lacrosse Ball Shoulder 

S3. Coaches Choice 

STRUCTURAL BALANCE 

StrataFit 

3 Rounds 

Max band assisted Strict Pull-ups 

Max mat assisted HR Pushups 

:30 sec Plank 

StrataStrong  

3 Rounds 

Max Strict Pull-ups 

Max HR Pushups 

:30 Sec Ring Holds 

CONDITIONING 

StrataFit   

1 min on 1 min off 

2 Rounds each per station before moving to the next 

S1. Sled Push 

S2. Airbike 

S3. Double Unders 

S4. Box Step Overs

S5. Wall Balls 

StrataStrong 

1 min on 1 min off 

2 Rounds each per station before moving to the next 

S1. Sled Push 

S2. Double Unders 

S3. Airbike

S4. Box Jumps Overs 

S5. Wall Balls 

WEDNESDAY - Strata 254.

***DELOAD WEEK***

MOBILITY AND MAINTENANCE 

S1. Bar Hangs 

S2. HS Holds 

S3. Coaches Choice 

GYMNASTICS SKILLS 

StrataFit   

Station A: 20 Shoulder Taps Against HS Wall 

Station B: 20m Single Arm Dumbbell Overhead Walking Lunge

StrataStrong  

Station A: Handstand Walk Practice

Station B: 20m Single Arm Dumbbell Overhead Walking Lunge

CONDITIONING 

StrataFit   

5 Rounds, Every 4 Minutes:

3 C2B Pullups or Strict Pullups 

6 Kipping Knee 2 Chest 

12 Deadlifts  

12 Burpees 

StrataStrong  

5 Rounds, Every 4 Minutes:

3 Bar Muscle-ups

6 Toes to Bar

12 Deadlifts 70/50 

15 Burpees 

 

StrataLadies - Week 32 Workout 2

Mobility and Maintenance

S1. Foam Roller Posterior Chain

S2. Banded Good Mornings  

S3. Coaches Choice 

Strength-Structural Balance-Midline

3 Rounds

S1. 12 DB Renegade Rows 

S2. 10 KB Deadlifts 

S3. 8 Pikes on Disc (scale to knee tucks)

Conditioning

2 Rounds 

10 Cal Row 

10 KB Sumo Highpulls  

10 Cal Row

10 KB Front Rack Lunges (use single KB)

10 Cal Row 

10 KB Swings 

10 Cal Row 

10 KB Goblet Squats

Work in partners, 1 partner starts on Rower the other partner starts on KB 

Midline 

2-3 Rounds 

Banded lateral walks 10m each way (band around ankles) 

15 Lying banded hip extensions (band above knee)

TUESDAY - Strata 253.

***DELOAD WEEK***

MOBILITY AND MAINTENANCE 

S1. Wall Couch Stretch 

S2. Lacrosse Ball Hip Flexor 

S3. Coaches Choice 

SKILLS 

EMOM 10 

Even. 7 OH Squats 40/30  

Odd. 7 T2B 

CONDITIONING 

StrataFit

Run 300m 

20 Wall Balls 

Run 200m 

20 DB Snatch 22.5/15

20 Burpees 

20 DB Snatch 22.5/15 

Run 200m 

20 Wall Balls 

Run 300m 

StrataStrong  

Run 400m 

30 Wall Balls 

Run 200m 

30 DB Snatch 22.5/15

30 Burpees 

30 DB Snatch 22.5/15 

Run 200m 

30 Wall Balls 

Run 400m 

MIDLINE 

15-12-9 

KB Lying Leg Raises 

Body Saws 

MONDAY - Strata 252.

***DELOAD WEEK***

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex 

S3. Coaches Choice 

Structural Balance 

DB Kneeling Single Arm Press 

DB Windmills 

DB Single Leg Deadlifts 

CONDITIONING

StrataStrong and StrataFit

EMOM 8

Min 1. 10 Hang Power Cleans 50/35

Min 2. 50 Double Unders

Rest 2 Mins

EMOM 8

Min 1. 10 Push Jerks 4030

Min 2. 12 Box Jumps Overs

BODY ARMOUR/MIDLINE 

3 Giant Sets:

7 Pausing Waiter Squats (Left)

14 V-Snaps 

7 Pausing Waiter Squats (Right)

14 V-Snaps 

20 m Single Arm Overhead Carry (10m Each Arm)

Rest 90 secs between efforts.

 

Strata Ladies - Week 32 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. 14 KB Alternating Pendlay Row 

S2. 12 Box StepUps 

S3. 10 Pushups to Ab Mat 

Conditioning

EMOM 16

Min 1. :40 sec Airbike (HARD) 

Min 2. 10 Double DB Thrusters 

Min 3. 10 Inverted Rows + 20 Mountain Climbers 

Min 4. 12 KB Swings 

Midline 

2-3 Rounds 

10 KB Lying Leg Raises 

10 KB Sumo Romanian Deadlifts 

20 Cross Crawlers