Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–30 Single Unders (10 reg, 10 side to side, 10 front to back)

–:10 deadhang + :10 lat active + 10 lat pull-ups

–:20ea Single Leg Balance w/ T-hold

1 Round:

–3 Position Couch Stretch x 2ea

–10 Banded Reverse Squats

–10 Glute Bridges

–:10 sec H Sit Hang

–5 Goblet Squats

1 Round:

–20 Single Unders (10 lofty, 10 single single double)

–8 Kip Swing

–8ea BW Single Leg Deadlift

1 Round:

–3 Position Couch Stretch x 2ea

–10 Banded Reverse Squats

–10 Glute Bridges

–:10 sec H Sit Hang

–5 Goblet Squats

1 Round:

–10 Double Under

–8 Kipping Leg Raises working to TTB

–8ea KB Single Leg Deadlift

Landmine Specific Warm Up 1x:

–10 Landmine Squat (unweighted)

–5ea Landmine Single Leg Deadlift (unweighted)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

10 Landmine Squats, 70/50 lbs

10 Toes-to-bars

10 L/10 R Landmine Deadlifts, 70/50 lbs

75 Double Unders
Stimulus:

This is our shorter workout for the week. We have 2 new movements which is fun! You want to be able to do movements unbroken today.

Accessory

Warm-up (No Measure)

3 Rounds For Quality:

10 Landmine Muscle Snatch /side

:20 sec Lateral Raise Hold

:20 sec ea Single Arm Plank