Monday Group Strength and Conditioning

Pull, pike pushup

If you don’t have anything to pull or hang on, use a sheet or bands around a tree or sturdy object


-Wrist series

-Manflow, scapular mobility:

2R Manflow prone scapular mobility


-30s prone Y (thumbs up) 1:19

-30s prone T (palms down) 2:12

-30s prone W (palms up) 3:08

-3 prone pull up 3:57


If too stiff to perform then lie prone on a bench and use the greatest range of motion you have.

If very flexible, then hold weight (3lbs or less) or resistance band. 5:03


-20 scapular pulls


Warm up the version of pull ups or sheet rows that you can do.


WOD 1= 10 min AMRAP

-Strict Pull-ups


Find something to hang from and make it happen! If you are still working to get that first pull-up, start with or jump to chin above hands, then perfrom a slow negative.

If you can only Do 1 rep at time, then try for every 20 – 30 seconds for 10 minutes.


If you are doing multiple reps from a full hang, you may need to go only on the  minute.

If using a sheet, adjust your interval according to difficulty.


Warm up 2

2 R

-20 jumping jacks

-10 elbow rotations in each direction

-10 arm swings in each direction


WOD 2 = 10 Min EMOM

-pike pushup


Every minute do between 1 and 7 pike pushups. Pick a number you can sustain good reps at.

-Keep forearms vertical

-Push head far in front of forearms

-Keep elbows in and push (protract )elbows away from body. DO NOT FLARE elbows




-1 min elevated cat

-1 min rocking table

-1 min capsule stretch each side”

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