Tuesday

Steamboat Strength and Conditioning – SSCMiddleSchool

Warm-up

Warm-up (No Measure)

1 Round:

–100 Meter Run

–10 Sumo Inchworm

–5 Plank to Downdog

–:10 sec deadhang + :10 sec active hang

–10ea Single Leg Deadlift – BW

1 Round:

–200 Meter Run or Erg/Bike @ a faster pace

–5ea Kneeling Shoulder Taps

–8 Hand Release Push Ups

–5 mini kip swings + 5 big kip swings

–5 Tempo Ring Rows

–10 Ostrich + 10 Reach to the Sky touch toes

teach the deadlift

Strength

Warm-up (No Measure)

Deadlift and core

5 sets of 3 deadlift working up in weight

superset with 12 db plank slide thru

Metcon

Metcon (Time)

15 min AMRAP

4 Pull-ups

4 Kipping Hanging Knee Raises

8 Deadlifts

Run, 200 m
Stimulus:

This is our complex for the week – focusing on gymnastics. You want to try and pick three movements that you can do unbroken – but you can rest between movements.

Deadlifts should be done unbroken or 2 sets in the end rounds.