Wednesday Group Strength and Conditioning


-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step

-10 jumping deck squat or single leg deck squat

-10 goblet squat

-10 weighted cossack squat

-10 jump lunges

-10 squat to one leg extensions

-10 bottom-up pistols

-1 min plate goblet rock   0:46-3:25  Use hip bounce and ankle flexion according to mobility


-10 plate goblet pause partials. On each rep, Raise for 5 s before down and stand. 3:26-5:00


WOD: back squat increase weight each set as possible

– 2 x 5 reps Tempo = 3s down, 3s in the bottom. Fix posture before focusing on depth

-2 x 5 reps Tempo = 3s in the bottom and explode up

-3 x 5 reps Tempo = 3s in the bottom of the first rep



-90s rocking table stretch

-4 sets of 10 bicep curls with barbell or plate. Pick a weight you can do unbroken, rest as needed, increase load as needed. Keep elbows close to side of body

Sharing is Caring!