Monday Group Strength and Conditioning

WOD 1= up to 15 min on GB single leg squat
Target for today will be Preparatory Element 8:
5R speed skater squat and natural leg extension.
Work: 5 speed skater squat each side
Mobility: 5 natural leg extensions
Do not arch back)
– do not arch lower back. Keep posterior pelvic tilt
Scaling: Use the mastery chart to gauge scaling. If the athlete cannot do 3 sets of 1 speed skater squat on each side then have them move down to earlier levels in the progression. There should be no pain or discomfort in the level chosen
If the athlete has already progressed beyond speed skater squats, they can use subsequent steps in the progression.
WOD 2 (22 min cap)
4 rounds for time of:
-Run 400 meters or row 500 m
-50 air squats
You should be moving almost continuously in this workout. Reduce the run distance so you can go right into the squats, and reduce the number of squats so you can start running right after the last rep is complete.
Beginner Option
3 rounds for time of:
-Jog 400 meters or row 400 m
-30 air squats
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