Saturday Group Strength and Conditioning

Warm up

Jog or move for 15 min.  If you can’t go outside and run, do a 15 min EMOM

5 rounds of

– 1 min running in place (alternate high knees, butt kickers, etc)

-1 min jumprope

-1 min jumping jacks



-10 pike squat

-30 deficit calf raises

– 2 rounds of 20s of single leg deficit calf raises on each side

-10 pike squat


WOD 1 = modified Annie

50-40-34-20-10 Rep rounds of

-double unders

-hollow rocks


WOD 2=

-50 calf raises with heels and toes touching. Keep knees locked and together

-90s elevated seiza

-50 calf raises with heels together and toes out. Keep knees locked and together

-90s squatted seiza.  Keep ankles in plantar flexion

-50 calf raises with toes together and heels out as far as possible. Keep knees straight Reset if heels drift inward

-90s curled seiza. Curl toes under the foot as much as possible

-10  Pike squat

-2 min standing pike

-10  Pike squat

-90s min kneeling Achilles stretch on each side.

-90s Standing Achilles stretch each side.  Use foam roller or block. Keep heel down.

-90 s narrow hurdler each side on block/ab mats

-90 s wide hurdler on block/ab mats (each side)


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