Wednesday Group Strength and Conditioning

Today be sure to use your rest  intervals to think about the best performance you can get on your next set. We’ll be working, but the objective is skill practice and exploration at a level that is right for you.

Warm up

-10 cat cow

-40 double leg deficit calf raises

-10 squat

-10 pike squat

-20 scapular pushes


4 min Tabata jumprope as follows

-single skip

-side to side  bunny hop

-forward and back with feet together

-scissor step forward back

-in & out jumping jack style

-high knees

-butt kickers

-cross overs

-double unders


-Wrist series


Pushups mixed with 2R Manflow prone scapular mobility


-30s prone Y (thumbs up) 1:19

-30s 5s descent pushups

-30s prone T (palms down) 2:12

-30s pseudo planche push ups. Go for range of motion as opposed to reps. Protract strongly at the top

-30s prone W (palms up) 3:08

-3 prone pull up 3:57

-30s pike push up


Set up for both WODs 1 and 2.  You  may need blocks or chairs and a wall


WOD 1: For 12 minutes, Every two minutes perform 15 to 20s of HSPU work at the maximum virtuosity you can use for that round.


Most people should try wall walks for 15s. Stay hollow. Keep elbows at your side and protract strongly through the plank portion, both on the way up and down. At the top, extend your whole body as much as you can while keeping feet together with quads, glutes and core tight.


If you have trouble with the wall walk, use a pike or elevated pike version of the following.

If you can do wall-facing HSPU negatives, then try a 5-10 second descent.

If you can do wall-facing HSPUs then do those

IF you can do free standing HSPUs or HSPU negatives, then do those.



6 min EMOM

-15-30 Double unders


5 min EMOM

– 5 to 10 s L-sit or L-tuck. Use two chairs or blocks if you need elevation


Wellness 2R

-90s seated pike

-90s straddle stretch

-90s spinal twist each side

-30s static shoulder extension with PVC

-30s shoulder extension pike stretch

-30s static shoulder flexion with PVC

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