Friday Group Strength and Conditioning


-400m jog

-10 squat

-10 side to side squat

-10 inchworms. Work on increasing range of motion each time. take your time. pause where needed

-2 min alternating lizard lunge. start easy.



Front and back scale

Best done barefoot


-30s front scale with one leg into

-30s back scale with the same leg

-switch legs and repeat to complete the round


Front scale: Stand tall with your feet shoulder-width apart. Bring your arms straight out from your sides so that they’re in line with your torso and parallel to the floor.


Without changing your posture, raise one leg as high as you can in front of your body. Squeeze your quads and brace your core. Don’t let your hips shift—keep them even the entire time.


Back scale: Instead of raising your leg in front of you, bend at your hips and lower your torso until it’s parallel to the floor. Lift your leg behind you so that it stays in line with your body as you lower your torso. Your body should look like a tabletop.


Review all movements for the WOD

People may need different weights for different movements or may increase weight as they go along.

Warm up to WOD weight for all movements.


Do one practice round where you go through all movements in order from bent over row to DB lunge



WOD : 15:00 EMOM

A. 5-10 DB bent over row

B. 6/6 Single leg deadlifts

C. :30 arched body hold


At 16:00 Mark,

5:00 AMRAP:

-4 Devil’s Press. don’t go heavier than (50/35)

-8 DB alternating DB lunge

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