Monday

Steamboat Strength and Conditioning – SSCMetcon

Happy Birthday Max Janicek!!

Warm-up

Warm-up (No Measure)

3-minute Row, Bike or Ski Erg

*Add a :10sec hard burst throughout.

Dynamic Warm Up 1x:

–10 Bootstrapper

–5 ea 90/90 Lunge

–10ea Sky Reach

–10ea Kneeling Shoulder Taps

–10 Scap Push Up

–15 Supra Front Raises

–10 Scap Pull Up

Strict “”Cindy”” Specific Warm-Up 1x:

–6 Ring Row

–3 Jumping Pull-ups

–3 Plank Rocks, 1 Strict Down, worm up x3

–1 Plank Rocks, 1 Strict Down, strict up x3

–8 Air Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 30 mins of:

2 rounds of:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

–then–

Row, 500/400 m
Stimulus: Looking for 5-7 rounds today. Pull-ups and push-ups should be done in no more then 2 sets – squats get them done unbroken. In a workout like Cindy ROM IS EVERYTHING, don’t cheat yourself of solid movements today.

The row should take 2 min.