Tuesday 04/11/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

10ea lateral banded monster walks

10ea fwd/bwd monster walks

10ea Childs Pose Raises

:30 Bent Knee Hollow Hold

30 singles – big toe touching – squeeze the butt – practice turning the butt on and off

8ea banded cha cha

8ea single arm plank to downdog

7 Straight Leg Sit Ups

30 lofty singles – with full toe point and again practicing squeezing the butt

7ea banded stationary lunge

:20 ea overhead hold

7 Regular Sit Ups

15 ea jump in split stance – helps keeping toes pointed

4 ea sa db overhead alt lunge

7 Med Ball GHD Sit Ups

5ea single leg x5

10 double under

Metcon (Time)

For Time:

100-75-50

Double Unders

50-25-15

Single Arm Overhead Dumbbell Lunge (50/35)

25 GHD’s aftereach set oflunges (3 sets total)

Time cap: 15minutes
Stimulus:

This is a great day to practice double unders….:90/:60/:45 sec. For the lunges you can switch arms whenever you want. Make sure you open the hips all the way at the top of each lunge. For the GHD scale today we will do medballGHD’s.

Accessory (Checkmark)

10:00

Rope Climb Practice

-OR-

5 sets (New set every 2:00)

3 Rope Climbs