Tuesday Group Strength and Conditioning

Warm up

-20 cat cow. Find scapular push. And if you have the mobility. Scapular pull

-wrist series. Use the wall if advanced. Adjust weight according to  your ability https://www.youtube.com/watch?v=0xwvfO3GegU

-2 min systems check 1


Then 4 R  (try EMOM per movement for pacing). Quality, not speed here.

-5  five-second descent pushups.  Keep perfect form with hollow body and elbows in. Even if from knees

-10 hollow rocks

-5  side over arch (each side) https://youtu.be/Fuky2Ac3Xrw?t=82

-10 arched body rocks. Keep elbows locked, with ankles and knees together



WOD 1 = 14 min ascending ladder

2, 4, 6, 8, 10, 12 etc

– burpees

– arch hollow roll. 1 rep = roll in both directions  https://www.youtube.com/watch?v=iTumBpjs3fk



WOD 2 /Wellness = 5 R

-5 to 10 bench dips or floor dips according to ability and equipment. *

-10 backward arm circles

-10 forward arm circles


*floor dips https://youtu.be/KJk2oeaMNA4?t=41 https://www.youtube.com/watch?v=pnt7HBOvUj8

For all arm circles. Use shoulders to rotate palms to face the direction of travel. Aim to “unpack the shoulders”. Start gently and squeeze at the end range of motions if  you need.  Although this is super simple exercise, be mindful and don’t start too fast.  Stay as close to hollow body position as possible


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