Tuesday Group Strength and Conditioning

Teams of 2

Load scaling as follows

Rx = carry sandbag/D-ball plus pair of kettlebells

Scale down: carry 20 lb medball plus pair of kettlebells

 

Team carries load up Baltimore hill to stairs at top of Cathedral park (10-20). Partners share and switch loads as needed. Fast teams can come back to help struggling teams.  If there is an odd person out, have them carry a load that is appropriate for them and they can borrow KBs at the park.

 

Once At the stairs, One partner does quadrupedal motion (QM…walk on all fours) while the other uses the weight (sandbag, D-ball, med ball or KB).

Partner using the weight can rest while the other does QM or vice versa depending on who finishes first.

 

If round 1 is not completed in 5 minutes, then scale down by reducing the distance of quadrupedal motion on the stairs.

 

Rx= to top of stairs

Scale = reduce stair distance by 1/3, 1/2 , or 2/3

 

Round 1

– QM forward ascent and backward descent on stairs while facing up the stairs (north) for both ascent and descent

– 15 goblet squats

 

Round 2

– QM sideways ascent and sideways descent on stairs while facing west on the stairs  for both ascent and descent

-15 overhead squat (sandbag, medball or KB)

 

 

Round 3

– QM backward ascent and forward descent on stairs while facing down the stairs (south) for both ascent and descent

-7 single arm Overhead squat with each arm

 

 

Round 4

– QM sideways ascent and sideways descent on stairs while facing east on the stairs  for both ascent and descent

-7 single arm Overhead squat with each arm

 

Sharing is Caring!