Wednesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY BRIAN!!

GHD Daily Challenge WEEK TWO:
10 partial ROM GHD sit ups + 10 “RX” GHD sit ups (20 total reps)

Warm-up

Warm-up (No Measure)

Easy AMRAP x 8minutes:

–30 Jumping Jacks

–6ea Single Leg Balance w/ T-hold

–6 ea Bent Knee Side Plank + Rotation

–30 Mountain Climbers

–6 Wall Squat

–6 Broad Jump

Strict Pull Up Specific Warm-Up 1x:

–:15sec Bent Knee Hollow Hold

–:15 sec Floating Bear Hold

–:15sec Dead Hang

–10 Scap Pull Up

–:15sec Hollow Hold

–:15 sec Floating Bear Hold

— 6 Ring Row

–1-3 Strict Pull Ups

Banded Push Up Specific Warm-Up 1x:

–10 Scap Push Up

–6 Knee Push-Ups

–3 Push-Ups

–3 Banded Push-Ups

Metcon

Metcon (No Measure)

DELAOD WEEK

Complete as many rounds as possible in 15 mins of:

100 Single Unders

15 Russian Swings, 53/35 lbs

10 Lateral Skaters

5 Strict Pull-ups

100 Single Unders

15 Goblet Squats, 35/20 lbs

10 Banded Push-ups

5 Box Jumps (30/24)

Goal: Complete at an RPE of 6/10