Monday Group Strength and Conditioning

**If you don’t want to run our zoom classes will provide alternatives or check out one of our home workouts on the blog**



-20 deficit calf raises

-10 air squats

-20 deficit calf raises

-20 side to side squats


WOD 1; run continuously for 20 minutes.  The pace does not have to be fast. Start slowly and try not to be really out of breath in the first 4 minutes.  See you back at the zoom class in 20min

If you can’t run, do a 20 min EMOM with 4 rounds of:

-jogging in place any pace

-Jumping jacks

-butt kickers (stay as dorsiflexed as possible, use your arms)


-high knees


WOD 2 = Quadrupenal motion Spend a minute on each step for 2 rounds. Focus on unpaclking shoulders and hips wherever you can. Extend limbs as far is safe for you. Spread fingers and toes as much as possible.  Barefoot recommended!


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”


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