Monday

Steamboat Strength and Conditioning – SSCMetcon

This week’s GHD Challenge will be 20 FULL range of motion GHD sit ups.

(Remember, as always- you can modify this to what you need. If you feel like you need to go partial range or break it up, then do it)

Warm-up

Warm-up (No Measure)

1 Round:

–20 tippy toe walks

–5 calf raise ea w/ 3 sec pause

–5 bent knee calf raise ea w/ 3 sec pause

–15 Lateral Hops

–15 Front to Back Hops

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V Sit

–10 ea Half Kneeling Plank + Hinge

–15 Supra Front Raises

1 Round:

–20 tippy toe walks

–5 calf raise ea w/ 3 sec pause

–5 bent knee calf raise ea w/ 3 sec pause

–15 Lateral Jump Rope

–15 Front to Back Jump Rope

–8ea Single Arm Sumo Deadlift

–6ea Single Arm Dumbbell Swing

–6ea Single Arm Push Press

–10 ea Half Kneeling Plank + Hinge

–15 Supra Front Raises

Dumbbell Snatch General Warm-Up 1x:

–6 Alternating Hang Dumbbell Snatch

–6 Alternating Dumbbell Snatch (reset from the floor each rep)

–6 Alternating Dumbbell Snatch (touch & go from the floor)

Box Jump Specific Warm-Up 1x:

–8 Alternating Box Step Up

–4 Box Jump (step down)

Double Under Specific Warm-Up 3-4xs:

–:15sec Double Unders or Single Unders

–:15sec Rest

Workout Prime/Movement Prep 1x: (optional)

–6 Dumbbell Snatch @ workout weight

–3 Box Jump (step down or rebound)

–20-30 Double Unders or Single Unders

Metcon

Metcon (Time)

For time:

40 Dumbbell Snatches, 50/35 lbs

30 Box Jumps, 24/20 in

150 Double Unders

Rest 2 mins

For time:

30 Box Jumps, 24/20 in

40 Dumbbell Snatches, 50/35 lbs

150 Double Unders

Rest 2 mins

For time:

150 Double Unders

30 Box Jumps, 24/20 in

40 Dumbbell Snatches, 50/35 lbs

Time Cap: 28 mins
Stimulus:

If you don’t have double unders do the same number in singles. Box jumps should be done at a steady pace and snatches should be done unbroken or within 2 sets. You don’t want to spend any more then 8 min in each section.