Friday Group Strength and Conditioning

OK guys… we are getting back to our goblet squat progression. Hopefully a lot of you have a good idea of weights and objects to use from the first lockdown!



-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 pike squat

-10 deep lunges

-10 twisting squat*


* for twisting squat, use soft mat and go barefoot. Use hands for assistance if needed. If you can’t get out of the bottom then focus on controlling the lowering phase


Quadrupedal warm up WOD. Do each movement for about 40s with 20s rest


1: Crab walk with in the direction of your feet.

A) keep hips as high as possible at all times. (aim for hips above knees)

B) reach backward strongly with the arms


2: Quadrupedal walk with same-side limbs moving forward simultaneously

A) OK to walk on knuckles if that is more comfortable


3: Quadrupedal walk where both arms move simultaneously, then both legs move

Simultaneously (looks like a kangaroo quad walk)

A) Get feet as far in front of hands as possible

B) OK to walk on knuckles if that is more comfortable


4: Straight limbed quadrupedal walk

A) Use regular contralateral-transverse quadrupedal gait

B) Keep elbows and knees straight

C) Walk on open palms. No knuckle walking or straight wrists


5: Quadrupedal gait staying as low to the ground as possible

A) Extend arms straight out in front (shoulder to ear) with chest as close to

Ground as possible


6: Inchworm.

A) Keep legs and arms straight



-3 wall walks

-Warm up Goblet squat to as heavy a weight as you can move well with for 10 reps



A) 3 Rounds E3MOM

-25 goblet squats (or AMRAP 90 seconds)

-20s handstand hold. Scale with handstand walk, wall walk, shoulder tap, pike hold etc

-70s rest


B) 3 Rounds E2MOM

-40s cross body mountain climbers (focus on driving knee to opposite elbow)

-40s min twisting bear

-40s rest



C) 3 sets (90s rounds)

-25s max hollow arch roll

-25s max push ups

-40s rest

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