Monday Group Strength and Conditioning


-10 cat cow

-20 scapular pushes

-50 deficit double leg deficit calf raises

4 min Tabata jumprope as follows

-single skip

-side to side  bunny hop

-forward and back with feet together

-scissor step forward back

-in & out jumping jack style

-high knees

-butt kickers

-cross overs

-double unders


Triple plank warmup

Spread hands as far apart from each other as you are able With elbows directly under shoulders and posterior pelvic tilt and toes pointed

-10 reps Protract and retract scapulae as much as possible (scapular pushup). Depress shoulders (away from ears)

-10 reps elevate and depress shoulders as much as possible

-10 reps in and out of posterior pelvic tilt



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

-30s prayer stretch

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step

-10 deep lunges

-10 jumping deck squat or single leg deck squat

-10 goblet squat

-10 lizard lunges

-10 jump lunges


Warm up weighted lunges and object rows to WOD weight.

With lunges, focus on the descent. Sit back into glutes of the front leg while keeping the glutes of the back leg engaged. Use the glutes to keep your torso upright, and drive out of the heel of the front foot. Don’t lean your torso forward going up or down. It is OK if you have to slow down your pace to keep the lunge form good. Remember that unweighted still counts as a weight (weight = 0)


With object rows, also sit back into the glutes while keeping scapulae depressed and retracted (shoulders down and back). Aim to touch your elbows behind your back. Do not round the lower back.






WOD = 12 min AMRAP

-40 Double-unders

-30 V-ups, Tuck-ups or hollow rocks. Stay hollow in V or tuck up bottom position

-20 Object Lunges

-10 Object Rows

-1-2-3-4-5… Jumping Deck Squats

(add 1 rep every round)



-1:00 Rest

-1:00 Max Plank Jacks arms straight

-1:00 Max Plank Jacks on elbows

-10 Rollover V-sits


Protract strongly on the plank jacks



3 Rounds

-90s seated pike

-1 min pigeon stretch each side

-30s static shoulder extension with PVC

-30s shoulder extension pike stretch

-30s static shoulder flexion with PVC

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