Friday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY LYLE and SALLY!!

Warm-up

Warm-up (No Measure)

1 Round:

–1 min Bike/Ski

–6 Bootstrapper

–:20sec Deep Squat Hold (unweighted)

–:20 sec Deadhang

–6 Ring Row

–6 Plank to Downdog w/ shoulder tap in downdog

2 position squat rig hold

1 Round:

–1 min Bike/Ski

–6 Squats

–:20sec Deep Squat Hold (Weighted)

–:20 sec Deadhang

–6 Kip Swings

–:10sec Wall Facing Handstand Hold

2 position squat rig hold w/band

1 Round:

–1 min Bike/Ski

–6ea Single Arm DB Squat

–6ea Single Arm DB Press

–3 Kip Swings + 1 Kipping Pull-up

–5 Tripod

–5 Tripod w/ knee lift

–3 Handstand Negatives

Thruster Specific Warm Up 1x: (empty barbell)

–5 Front Squat

–5 Push Press

–5 Thruster (on coach’s call)

Metcon

Marco (Time)

3 Rounds for Time

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters (135/95 lb)
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here