Wednesday Group Strength and Conditioning

Note, if double KB swings present logistical challenges, use single KBs but get HEAVY..

If clients can’t quite get heavy enough that 5 reps takes a lot of focus, then increase reps to 8 or 10



-200m no run

-400m jog . Easy pace, focus on mechanics, spread your feet out, stay “springy”

-wrist series

-10 squat

-10 side to side squat

-10 pike squat


Review KB swing if needed. Form will be important to day.

Then 4R

-6 outside inside outside back

-3 inchworms with pushup

-7 Double KB swings increase weight each round

-5 single leg deadlifts each leg. increase weight each round

-6 alternating deep lunges.


Then get up to working weight for WOD


WOD: Complete as many rounds as possible in 30 minutes of:

-30m walking lunge

-3 rounds of circuit


1 round of circuit is

-5 Heavy double KB Russian swings.

-10 push-ups,

-8 single leg deadlifts each leg


The goal for today is to make the Double KB swings heavy but safe.  Don’t go so heavy that your form breaks.  Lunges, Push ups and deadlifts don’t need to be fast.  Just try to keep moving with good form.

For lunges, load your hips, not your knees. Keep your torso as upright as you can, and slow down the lunge if you need to.

Keep elbows in, and shoulders away from ears for the pushups. If clients are having a lot of trouble, encourage them to push from the thumb side of the palm, as this cue can often promote good form without needing the turn the palms out.


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