Tuesday Group Strength and Conditioning

2 Buckets of water will be ideal for today’s WOD if you don’t have KB DB etc. If your bucket handles hurt your hands, use folded up rags or work gloves to hold them



-1 min jog in place

-1 min jumprope

-1 min scapular pushes

-1 min arm circles (30s forward, 30s backward)

-1 min jumping jacks

-1 min pike squat

-1 min standing pike


2R Manflow prone scapular mobility https://www.youtube.com/watch?v=ud3qjfjHaCE

-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



– tabata front scale

– tabata back scale



4 Rounds

-90s farmer carry (increase weight each round..add water to your buckets)

-20s arch body hold

-10s rest

-20s hollow body hold

-60s farmer carry

-30s hollow arch roll

-90s rest.  add water to your buckets for the next round


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