Monday Group Strength and Conditioning

Continuing our goblet squat series! Remember to be meticulous about mechanics. We recommend doing the warmup and (if you like) this WOD barefoot and being mindful of raising your arches, gripping with your toes, driving from the heel and keeping the whole foot on the floor!  Remember to keep track of your weights for this progression the same way we would if you were coming into the gym.

Be stable on the lunges.


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

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step

-10 twisting squat*

-10 jumping deck squat or single leg deck squat

-10 goblet squat

-10 weighted cossack squat

-10 jump lunges

-10 squat to one leg extensions

-10 bottom-up pistols


If you cannot perform or scale any step in the warm up, do the last movement you could perform well.


* 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


WOD = 4 sets

-30 goblet squats

-30 walking lunges. Suggest 10 forward, 10 back, 10 forward for advanced athletes

-2 min rest between sets

make sure you stand up all the way during your lunges. drive off the front heel and don’t have any wobble in the knee.



-1 min curled seiza

-1 min seated pike

-1 min half hurdler each side

-1 min couch stretch each side


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